WOD Blog
 | Wed, Jul 14 2021 |  |
 | Gymversary: Nichole(1) |
| Wednesday 14 July 2021 | HIIT-Fit 14 July 2021 | Pull Up Progression D -3 |
Wednesday 14 July 2021
(Reps)
Strength: 1 Full Clean at each position for 5 sets; Floor, Hang and Power (aka high hang)
60%, 65%,70%,75%, 80%
Then 12 Min AMRAP of:
10 DB Box Step overs (20')(50/35)
5 C2B pull-ups
10 GHD sit-ups
| 0% |  | |  | 0% |
| 1st | 6+3 | DeVonna Wed, Jul 14, 2021 | | 2nd | 6+2 | Kenia Wed, Jul 14, 2021 | | 1st | 9+4 Rx | John B Wed, Jul 14, 2021 | | 2nd | 7 Rx | Ben Bar Wed, Jul 14, 2021 | | 3rd | 6+15 Rx | Luke Sy Wed, Jul 14, 2021 |
| Nicole N | 5+4 | VRR | | DeVonna | 6+3 | VRR | | Nick T | 4+15 Rx | | | Dylan Wa | 5+5 | PU | | Corie | 7+4 Rx | | | Savannah P | 5 | RR | | Silver-Leigh | 6+10 | PU | | Peter Mundorff | 4+15 | Mod | | Eric D | 5+12 | C2B/PU | | Mauricio | 4+15 | RR | | Michelle M | 5+10 | RR | | MJ | 6+2 | Neg pu | | Justin Fe | 7+15 Rx | | | Sierra D | 5+4 | Neg pu | | Malissa | 5+3 | Neg pu | | Ivan | 9+1 Rx | | | Emily K | Open | Open | | Tiffany B | 7+16 Rx | | | Tim G | 6+11 | S | | Josie | 5+10 Rx | | | Keith l | 5 Rx | | | Ben S | 6+15 Rx | | | Kelley P | 6+4 | S | | Brian H | 6+4 | 35 | | Ben Bar | 7 Rx | | | Alex L | 5+13 | scaled | | Blake | 5+20 Rx | | | Megan Col | 7+3 | VRR | | Kim K | 5+14 | VRR | | Charlie E | 6 Rx | | | Adam D | 5+21 Rx | | | Nick N | 8 | SU | | Christy s | 5+10 | scaled | | Luke Sy | 6+15 Rx | | | Tobie | 8+12 Rx | | | Grace l | 5 Rx | | | Emma Si | 6+2 | RR | | Kristine | 8 | RR | | Charles S | 5+11 Rx | | | Noah Ma | 8 | PU | | Hillary | 5+6 Rx | | | Cam S | 5 | BPU | | John B | 9+4 Rx | | | Kason | 6 | PU | | Kate D | 5+21 | PU | | Angel | 4+15 Rx | | | Samuel | 5 | Pu scale | | Gerson | 5 | PU scale | | Josh O | 5+4 Rx | | | Kenia | 6+2 | VRR | | Emma E | 5 | VRR | | Connor Sk | 6 | Abmat | | Amanda Lo | 5+23 Rx | | | Joe W | 5 | Abmat | | Sonny | 5+8 Rx | |
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HIIT-Fit 14 July 2021
(Reps)
Cardio AMRAP:6 Min
200 M Row or Bike 10/8 Cal
100 M Run
12 Min AMRAP:
20 SA KB Suitcase Deadlift
15 Slam ball
10 Push ups
3 Min AMRAP:
30 Russian Twists(1ct)
15 V ups
| 0% | | | | 0% |
| Kim C | 3rds/4rds+6/1rds+8 Rx | HF | | Erin B | 3rds/4rds+10/2rds Rx | HF | | Mela | 3rds/4rds+33/2rds Rx | HF |
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Pull Up Progression D -3
(No Results Tracked)
1 x Max effort Pull Ups
4 x 2 Band assisted Pull Ups (use a band that allows you to get your chin over the bar)
1 x Partial Pull Up (1/2/1) (Standing on the floor pull up as far as possible)
2 x 4 Hanging Leg raises (Try to keep legs straight)
THEN:
Sprints: 30, 30, 45, 45, 60, 45, 45, 30, 30 seconds with 1:1 recovery (9 sprints total with 9 periods of rest)
| 0% | | | | 0% |
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