WOD Blog
 | Fri, Jul 16 2021 |  |
 | Happy Birthday: Luke Sy |
| Friday 16 July 2021 | Pull Up Progression Day 5 | HIIT-Fit 16 July 2021 |
Friday 16 July 2021
(Reps, Rx+)
4 rounds of 3:00 min AMRAPs:
10/8 cal bike
10 hang power Snatch 95/65 +135/85
10 burpees over the bar
Rest 3:00
Score is Total rounds and reps
Start where you left off at next amrap.
| 0% |  | |  | 0% |
| 1st | 4+11 Rx+ | Samantha Sy Fri, Jul 16, 2021 | | 2nd | 6+2 | Nichole Fri, Jul 16, 2021 | | 3rd | 4+24 | Alice Fri, Jul 16, 2021 | | 1st | 5+26 Rx | Dylan Wa Fri, Jul 16, 2021 | | 2nd | 5+11 Rx | Ben Bar Fri, Jul 16, 2021 | | 3rd | 5+4 Rx | Charles S Fri, Jul 16, 2021 |
| Corie | 6 Rx+ | | | Chris W | 5 Rx | | | Laura W | 4+10 | 35 | | Samantha Sy | 4+11 Rx+ | | | Nichole | 6+2 | 45 | | Justin Fe | 4+28 Rx | | | Silver-Leigh | 4+8 | 55 | | Mauricio | 4+16 | 65 | | Amy S | 4+19 | 45 | | Dylan Wa | 5+26 Rx | | | Eric D | 6+2 Rx | | | Kristie W | 5+5 | 35 | | Ben Bar | 5+11 Rx | | | Charles S | 5+4 Rx | | | Cam S | 4+1 | 35 | | Hillary | 5+2 | 45 | | Melanie | 4+20 | 35 | | Ivan | 6 Rx | | | Adam D | 5+19 | 85 | | Jeffrey D | 4+19 | 65 | | Malissa | 4+6 | 35 | | Tyler s | 4+8 | 75 | | Josie | 5 | 55 | | Blake | 4+20 Rx | | | Jennifer A | 5+5 | 45 | | Kelley P | 4+19 | 55 | | Ben S | 5+10 Rx | | | Charlie E | 5+24 | 75 | | Tim G | 6+10 | Mod | | Noah Ma | 5+26 Rx+ | | | Dan | 6+9 | 65 | | Josh O | 4+26 | 75 | | Emma E | 4 | 25 | | Alice | 4+24 | 35 |
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Pull Up Progression Day 5
(Check In)
1 x Max effort Pull Ups
4 x 2 Band assisted Pull Ups
1 x Partial Pull Up (1/2/1)
2 x 4 Hanging Leg raises
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HIIT-Fit 16 July 2021
(Time)
Buy-in:50 Russian KBS
4 Rounds:
200 M Run
100 M Waiter/Farmers Walk
50 Jump Rope
20 Hanging Knee Raises
15 Hollowbody Rocks
10 M Plate Push
Cash-out:50 Goblet Squats
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| Melanie | 19:01 | | | Bartman | 24:35 | | | Henry B | 24:35 | | | Jeffrey D | 20:54 | | | Kim C | 30:04 | | | Beth W | 28:10 | | | Dan | 20:48 | |
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