WOD Blog
 | Mon, Jul 12 2021 |  |
| Monday 12 July 2021 | HIIT-Fit 12 July 2021 | 2021 Pull Up Progression |
Monday 12 July 2021 (Time) Strength: OverHead Squat. (Front squat if ROM is an issue) 4 x 3 tempo 2.2.X.1 80-90% Then 3 rds for time of: 33/24 cal row or 25/20 cal bike 21 Wallballs (20/14) 15 Toes to Bar
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| 1st | 13:09 Rx | Nichole Mon, Jul 12, 2021 | | 2nd | 13:49 Rx | Samantha Sy Mon, Jul 12, 2021 | | 3rd | 15:40 Rx | Avalin Mon, Jul 12, 2021 | | 1st | 11:18 Rx | Justin B Mon, Jul 12, 2021 | | 2nd | 12:38 Rx | Luke Sy Mon, Jul 12, 2021 | | 3rd | 13:12 Rx | John B Mon, Jul 12, 2021 |
| Corie | 13:35 Rx | | | Chris W | 13:45 Rx | | | DeVonna | 13:16 | Kr | | Nick T | 15:02 Rx | | | Laura W | 13:48 | Kr | | Matt R | 18:27 Rx | | | Samantha Sy | 13:49 Rx | | | Trenton | 16:16 | Kr | | Nichole | 13:09 Rx | | | Eric D | 15:04 Rx | | | Peter Mundorff | 14:49 | Mod | | Sydney N | 13:23 | Prom t2b | | Hillary | 14:41 | T2ring | | Dave | 17:39 | 14 | | Erin B | 14:08 | Kr | | Alice | 12:58 | Kr | | Cam S | 16:21 | Kr | | Megan Col | 14:59 | Kr | | David N | 13:39 | Kr | | Kristie W | 14:03 | Kr | | Michelle M | 13:58 | Mod | | Dylan Wa | 13:55 | Prom t2b | | Ivan | 11:11 Rx | | | Silver-Leigh | 14:35 | 10 | | Justin Fe | 14:10 Rx | | | MJ | 12:15 | Kr | | Mike Sta | 12:51 | Kr | | Melanie | 12:24 | Kr | | Sierra D | 14:26 | Kr | | Laura B | 12:59 | Kr | | Malissa | 12:01 | Kr | | Adam D | 15:48 Rx | | | Keith l | 13:38 | KR | | Blake | 14:09 Rx | | | Jennifer A | 14:02 Rx | | | Ben S | 12:07 Rx | | | Tim G | 14:55 | Mod | | Kelley P | 13:51 Rx | | | Sam Re | 9:53 Rx | | | Brian H | 14:20 | KR | | Nicole N | 13:00 | KR | | Ben Bar | 11:04 | T2P | | Alex L | 12:58 Rx | | | Rhonda D | 13:28 | KR | | Molly O | 13:03 | KR | | Luke Sy | 12:38 Rx | | | William K | 13:30 Rx | | | Andrea R | 13:20 | KR | | Kristine | 13:18 | 8/KR | | Josh O | 14:48 | KR | | Tobie | 9:33 Rx | | | Grace l | 17:10 Rx | | | Avalin | 15:40 Rx | | | Shelli A | 16:23 Rx | | | John B | 13:12 Rx | | | Kason | 14:04 | 14# | | Charles S | 15:50 Rx | | | Justin B | 11:18 Rx | | | Nilsson | 16:08 Rx | | | Dan | 13:47 | KR | | Kenia | 15:01 | T2P 8 | | Gerson | 15:35 | KR 12 | | Samuel | 15:03 | KR 8 | | Andrea G | 16:39 Rx | | | Gisela | 14:55 | KR10 | | Karchie | 17:15 | KR | | Amanda Lo | 16:17 Rx | | | Sonny | 16:30 | KR | | Joe W | 15:09 | 14 KR | | Jason P | 10:30 Rx | |
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HIIT-Fit 12 July 2021 (Reps) 5 Min Partner WOD: Partner A:Max Burpees Partner B:Max Sit-ups Score=Total Reps NOTE:Both partners must work/rest at the same time. Then... 10 Rounds:20 Min :20work :10rest Jump Rope Alt DB Snatch Alt Forward Lunge Plank
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| Melanie | 251 Rx | | | Kim C | 141 Rx | | | Dylan D | 220 Rx | | | Jeffrey D | 220 Rx | | | Bartman | 120 Rx | | | Henry B | 120 Rx | | | Lauren Sy | 141 Rx | | | Dan | 251 Rx | | | Kara B | 186 Rx | | | Maddie | 186 Rx | |
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2021 Pull Up Progression (No Results Tracked) 1 x Max effort Pull Up (Can be VRR) 2 x 5 Bent Over Row #75 / 45 (no Kip) 2 x Dead Hang 15/30/15 sec (From the Rig) Rest 30 seconds between sets.
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