WOD Blog
 | Mon, Jul 19 2021 |  |
 | Gymversary: Dylan Wa(2) |
| Monday 19 July 2021 | HIIT-Fit 19 July 2021 | Pull Up Progression Day 6 |
Monday 19 July 2021
(Rounds)
3 Rds NFT:
5 Snatch Grip Deadlift at 30% of Snatch
10 Hip Extensions with a pause at top
10 per arm Single Arm Russ KB swings
18 Min AMRAP of:
10 / 8 Cal Bike
10 Front Back Rev Lunges (95/75)
100 M Run or 10 box step up (24/20)
10 Russ KB swings (70/53)
| 0% |  | |  | 0% |
| 1st | 6 Rx | Samantha Sy Mon, Jul 19, 2021 | | 2nd | 5+19 | Alice Mon, Jul 19, 2021
Rhonda D Mon, Jul 19, 2021 | | 3rd | 5+8 | DeVonna Mon, Jul 19, 2021 | | 1st | 7+13 Rx | Dylan Wa Mon, Jul 19, 2021 | | 2nd | 7+1 Rx | John B Mon, Jul 19, 2021
Justin B Mon, Jul 19, 2021 | | 3rd | 6+21 Rx | Luke Sy Mon, Jul 19, 2021 |
| Nicole N | 5 | 35 | | Nick T | 6+20 Rx | | | Chris W | 5+24 Rx | | | Samantha Sy | 6 Rx | | | DeVonna | 5+8 | 35 | | Laura W | 6+17 | 55 | | Mike Sta | 5+20 | 65 | | Megan Col | 5+8 | 65 | | Dave | 4+3 | 65 | | Reanna | Open | scaled | | Brianna J | 5 | 35 | | Kate D | 5+26 Rx | | | Dylan Wa | 7+13 Rx | | | Ben Bar | 6 Rx | | | Michelle M | 4+8 | Post lunges | | Silver-Leigh | 5+6 | 55 lunges and GM | | MJ | 5+19 | 65 front squats | | Adam D | 5+15 Rx | | | Justin Fe | 7 Rx | | | Luke Sy | 6+21 Rx | | | Lara | 4+20 | 15 | | Melanie | 5+6 | 55/35 | | Sierra D | 5+9 | GM/35 | | Malissa | 5+4 | 35/30 | | Kelley P | 5+15 | 65 | | Jennifer A | 5+22 Rx | | | Ben S | 6+10 Rx | | | J.P. | 5+16 Rx | | | Beth W | 5+6 | S | | Keith l | 5+20 | 75 | | Blake | 5+10 | 75 | | Justin B | 7+1 Rx | | | Ivan | 7+14 Rx | | | Eric D | 7+4 Rx | | | Amy S | 5+8 | 55 | | Christy s | 5+20 | 35/53 | | William K | 6+2 Rx | | | Linda B | 6+2 | 15/22 | | Andrea R | 5 | 35 | | Kenia | 4+8 | 35/25 | | Amber B | 4+8 | 55/35 | | Samuel | 3 | 15/25 | | Gerson | 5 | 55/26 | | Trenton | 4 | 45/30 | | Andrea G | 4+5 Rx | | | Angel | 4+15 Rx | | | Lenin | 4+20 Rx | | | Rhonda D | 5+19 | 45/22 | | Gisela | 5+20 | 55/30/row | | Tobie | 7+17 Rx | | | Josh Br | 5+1 Rx | | | Alice | 5+19 | 5+1935 | | Josh O | 6 | 75 | | Kristie W | 5+20 | 35 | | Kristine | 6 | 35 | | Hillary | 5+1 | 55 | | Chris G | 6 Rx | | | Charles S | 5+9 Rx | | | John B | 7+1 Rx | | | Corie | 6+21 Rx | | | Noah Ma | 6+20 Rx | | | Sarah M | 5+11 | 25 | | Emma E | 5+12 | 15 | | Mandy G | 6+8 | 25 | | Cam S | 4+22 | 35 | | Connor Sk | 6 | 53 | | Kim K | 5+16 | 35 | | Jason P | 7+6 Rx | |
|
HIIT-Fit 19 July 2021
(Reps)
12 Min EMOM:
1- Wall balls
2- Shoulders Elevated Glute Bridge
3- Bench Crunches
12 Min Ladder:
4...8...12...16
Cal Row
Push ups+Burpees
Russian Twists(2ct)
NOTE:Push ups + Burpees...
4 reps: 2 Push ups + 2 Burpees
8 reps: 4 Push ups + 4 Burpees etc.
| 0% | | | | 0% |
| Melanie | HF Rx | | | Dylan D | HF Rx | | | Jeffrey D | HF Rx | | | Lauren Sy | HF Rx | | | Bartman | HF Rx | | | Henry B | HF Rx | | | jamey | HF Rx | | | Molly O | HF Rx | | | Gail | HF Rx | |
|
Pull Up Progression Day 6
(Time)
Max Effort Pull Up
2 Sets:
10 HollowBody Rocks
5 Scapular Retractions
Dead Hangs 15 / 30 / 15
| 0% | | | | 0% |
|
