WOD Blog
 | Tue, Nov 1 2022 |  |
| Tuesday 1 November 2022 | Warm Up Tuesday 1 November 20220 | TEENS Tuesday 1 November 2022 | KIDS Tuesday 1 November 2022 |
Tuesday 1 November 2022
(Rounds, Rx2, Rx3)
3 SETS*
Max Reps 'Unbroken' Strict Pull-Ups
:30 Hollow body hold
-Rest As Needed b/t Sets-
*Unbroken will mean no long pauses at
bottom. If you pause for more than :02 at
the bottom of the Pull-Up the set ends.
3 X 4:00 AMRAP Rest 2:00
10/8 Cal Row
6 T2B
12 Front Rack Lunges (75/55)
Pick up where you left off.
Rx2: (T2E) | (65/45)
Rx3: (8/6 Cal Row) | (Knee Raises) | (45/35)
| 0% |  | |  | 0% |
| 1st | 8+2 Rx | Nichole Tue, Nov 1, 2022 | | 2nd | 7+1 Rx | Samantha Sy Tue, Nov 1, 2022 | | 3rd | 6+23 Rx3 | Léa Tue, Nov 1, 2022 | | 1st | 7+16 Rx | Justin B Tue, Nov 1, 2022 | | 2nd | 6+21 Rx | Ben Bar Tue, Nov 1, 2022 | | 3rd | 6+15 Rx | Tim G Tue, Nov 1, 2022 |
| DeVonna | 5+6 Rx3 | | | Angela C | 6 Rx3 | | | Jacob Br | 6+9 Rx | | | Caity R | 4 Rx2 | | | David G | 4+9 Rx3 | | | Mauricio | 6 Rx3 | | | Nichole | 8+2 Rx | | | Ben Bar | 6+21 Rx | | | Andrew b | 5+10 Rx2 | | | Michelle M | 5 Rx3 | | | Michael M | 5+23 Rx3 | | | Erin B | 6+12 Rx3 | | | Tad | 6+22 Rx2 | | | Bill | 4+14 Rx3 | | | Kelsey T | 8 Rx3 | | | James T | 8+10 Rx | | | Natalie M | 7 Rx3 | | | Anthony | 5+19 Rx | | | Tim G | 6+15 Rx | | | Jennifer A | 8+6 Rx | | | Caitlyn | 5+8 | scaled | | Autumn | 5+12 Rx2 | Bike | | Chip | 6 Rx3 | | | Sam Re | 8+17 Rx | | | Molly O | 6 Rx3 | T2E | | Nilsson | 5+20 Rx | | | Dalton | 5 Rx2 | | | Jake L | 6+5 Rx | | | Samantha Sy | 7+1 Rx | | | Darcy C | 7+8 Rx3 | | | Hillary | 7 Rx | | | Mandy N | 8 Rx3 | | | Rees | 6+8 Rx3 | | | April | 5+16 Rx3 | | | Justin B | 7+16 Rx | | | Adam D | 6+16 Rx | | | Kim K | 7+2 Rx3 | | | Jules | 9 Rx | | | Amy S | 5+5 Rx2 | | | Tobie | 7+8 Rx | | | Shelli A | 6+5 Rx2 | | | Charles S | 6 Rx | | | William K | 8+16 Rx | | | Léa | 6+23 Rx3 | | | Cody T | 4+16 Rx3 | | | Sara T | 4 Rx3 | |
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Warm Up Tuesday 1 November 20220
(Time)
Foam Roll- Lats, Pecs, Quads, Glutes
1 Round
250/200m Row (20-25 s/m)
10 Bodyweight Lunges
5 Seal to Down Dog
10 Banded Lat Push Downs
10 Ring Rows
Into...
1 Round
250/200m Row (25-30 s/m)
10 BB Lunges + 10 Alt. Elbow Rotations
20 Hollow Body Rocks
5 Scap Retracts (scap pull + push away)
10 Ring Rows
Mobility:
Figure 4
Elevated Child's Pose (elbows propped, hands reaching for scaps)
*Strength*
Pre WOD:
5 Activated Kip Swings
3 Kipping Knee Raises
3 T2E
3T2B
6 Front Rack Lunges (wod weight)
| 0% | | | | 0% |
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KIDS Tuesday 1 November 2022
(Time)
-practice single unders
-wod: 16 min AMRAP
-12 single unders
-10 box jumps
-8 wallballs
-6 medball clean/toss over shoulder
-4 wall ball toss and chase
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