WOD Blog
 | Thu, Nov 3 2022 |  |
| Thursday 3 November 2022 | Warm Up Thursday 3 November 2022 | TEENS Thursday 3 November 2022 | KIDS Thursday 3 November 2022 |
Thursday 3 November 2022
(Rounds, Rx2, Rx3)
Strength
6-6-6- Bench Press
:40 Flutter kicks on the dash
Rest as needed
AMRAP x 16 MINUTES
50 Foot Hand Stand Walk
20 / 16 Cal Bike
20 V-ups
Rx2: (10 - 2 Mat HSPU) / (Alt Vups)
Rx3: (16 Alt DB press) | (16/12cal) | (St Leg Sit Ups)
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| 1st | 3+25 Rx | Samantha Sy Thu, Nov 3, 2022 | | 2nd | 5+16 Rx3 | Kenia Thu, Nov 3, 2022 | | 3rd | 5 Rx3 | DeVonna Thu, Nov 3, 2022 | | 1st | 3 Rx | John B Thu, Nov 3, 2022 | | 2nd | 2+17 Rx | Ben Bar Thu, Nov 3, 2022 | | 3rd | 4+10 Rx2 | Angel Thu, Nov 3, 2022 |
| Nick T | 0 | Open | | DeVonna | 5 Rx3 | | | Angela C | 4+28 Rx3 | | | Lauren K | 5+1 Rx | | | Jacob Br | 3+28 Rx3 | Kick Up Holds / 20cal / V-Ups | | David G | 3+32 Rx3 | | | Mauricio | 4+24 Rx3 | | | Kristie W | 3+22 Rx3 | HS hold | | Erin B | 3+20 Rx3 | HS hold | | Tad | 4+10 Rx2 | | | Naomi | 3+10 Rx3 | | | Nilsson | 4+16 Rx3 | | | Bill | 3 Rx3 | | | Autumn | 5+18 Rx3 | | | Sam Re | 3+1 Rx | | | Anthony | 3+5 Rx2 | | | Jennifer A | 4+11 Rx2 | | | John B | 3 Rx | | | Shelley S | 3+9 Rx2 | | | Molly O | 4+48 Rx3 | | | April | 7 Rx3 | Mod | | Sara T | 4+20 Rx3 | | | Josh Br | 3 Rx3 | | | Hillary | 3+36 Rx2 | | | Caitlyn | 3 Rx | | | Samantha Sy | 3+25 Rx | | | Ben Bar | 2+17 Rx | | | Justin B | 6+16 Rx3 | | | Tim G | 5+32 Rx3 | | | William K | 3+8 Rx | | | Mandy N | 3+1 Rx3 | | | Nick N | 3+1 Rx | | | Jake L | 5 Rx3 | | | Amanda Lo | 4+16 Rx3 | | | Amy S | 4+13 Rx2 | | | Tobie | 3+1 Rx | | | Chris G | 4+11 Rx2 | | | Kim K | 4+35 Rx3 | | | Léa | 4+10 Rx3 | | | Grace | 3+3 Rx | | | Kenia | 5+16 Rx3 | | | Angel | 4+10 Rx2 | | | Gisela | 5+16 Rx3 | | | Andrea G | 4+14 Rx2 | |
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Warm Up Thursday 3 November 2022
(Time)
2 Rounds
10 Cal Bike
10 Twisted Cross
5 Inch worms
10 Straight Leg Sit Ups
5 Pike Ups / Kick Ups / DB Hold (:20)
3 Wall Walks / Negatives / Neg to PP
3 5ft Walk to Wall / 2 mat HSPU / Strict Press
Mobility:
Doorway Pec Stretch
Seal Stretch
Bench Press Set-Up
8 BB Bench Press
*Strength
Pre WOD:
Take a few mins to practice HS Walks/Progressions
5 Cal Bike
5 V-Ups
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TEENS Thursday 3 November 2022
(Time)
Deadlift Max
*we will work in groups*
3 x 4min AMRAP:
3 Push Jerks
6 Cal Row
9 Sit Ups
-Rest 2mins b/t rounds
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KIDS Thursday 3 November 2022
(Time)
a) skill: work on single unders
* 4 attempts at max unbroken reps
b)16 min AMRAP:
-run 100 m
-10 box jumps
-8 wall balls
-6 medball clean/ toss over shoulder
-4 wall ball toss and chase
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