WOD Blog
 | Wed, Jul 21 2021 |  |
| Wednesday 21 July 2021 | HIIT-Fit 21 July 2021 | Pull Up Progression Day 8 | Other Results |
Wednesday 21 July 2021 (Time, Rx+) 2 rounds of: 800 m run or 1000 M row 50 Ab mats situps (+ V-ups) 25 Burpees 10 Deadlift (Males BodyWeight / females 75% BW) RX+ 1.5 of BW
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| 1st | 15:06 Rx | Nichole Wed, Jul 21, 2021 | | 2nd | 18:20 Rx | Samantha Sy Wed, Jul 21, 2021 | | 3rd | 23:16 Rx | Rhonda D Wed, Jul 21, 2021 | | 1st | 16:33 Rx | Nick T Wed, Jul 21, 2021 | | 2nd | 19:06 Rx | Dylan Wa Wed, Jul 21, 2021 | | 3rd | 21:14 Rx | Justin B Wed, Jul 21, 2021 |
| Nicole N | 20:42 Rx | | | Chris W | 16:26 Rx | | | DeVonna | 23:54 Rx | | | Brianna J | 19:28 | scaled | | Nick T | 16:33 Rx | | | Nichole | 15:06 Rx | | | Laura W | 18:53 Rx | | | Savannah P | 23:42 | scaled | | Silver-Leigh | 19:12 Rx | | | Eric D | 17:31 Rx | | | Peter Mundorff | 19:08 | Mod | | Dylan Wa | 19:06 Rx | | | Megan Col | 18:41 Rx | | | Hillary | 18:20 Rx | | | Sierra D | 25:14 | S | | Michelle M | 22:17 | S | | Michael M | 24:23 | S | | Samantha Sy | 18:20 Rx | | | Justin Fe | 15:22 Rx+ | | | MJ | 21:53 | S | | Melanie | 18:23 Rx | | | Linda B | 17:53 | S | | J.P. | 16:03 Rx | | | Josie | 18:09 Rx | | | Sam Re | 21:44 Rx+ | | | Ben S | 18:19 Rx | | | Blake | 22:42 Rx | | | Mandy N | 19:09 Rx | | | Kelley P | 17:36 Rx | | | Keith l | 21:20 Rx | | | jamey | 21:55 | EGB | | Nilsson | 22:50 Rx | | | Tristen | 17:59 Rx | | | Ivan | 18:11 Rx+ | | | Nick N | 15:32 Rx | | | Charlie E | 20:24 Rx | | | Rhonda D | 23:16 Rx | | | Justin B | 21:14 Rx | | | Tobie | 18:30 Rx+ | | | Andrea R | 20:51 Rx | | | Lynda | 20:50 Rx | | | Kim K | 21:59 Rx | | | Charles S | 21:20 Rx | | | Angel | 23:36 Rx | | | Kenia | 24:39 Rx | | | Samuel | 23:36 Rx | | | Gerson | 18:27 Rx | | | Amber B | 24:45 Rx | | | Connor Sk | 21:29 Rx | | | Gisela | 21:42 Rx | | | Andrea G | 27:44 Rx+ | | | Jason P | 19:20 Rx+ | |
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HIIT-Fit 21 July 2021 (Reps) 6 x thru:24 Min :40 Plank KB Drag :40 RFESS(1KB) :40 100 M Run :40 Alt SA KB Pwr Clean :40 Bike :40 REST NOTE: Core movement... Round 1-2: Plank KB Drag Round 3-4: Alt V-ups Round 5-6: Heel Touches
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Pull Up Progression Day 8 (Time) Max Effort Pull Ups 4 Sets, Partner or banded Pull Ups (Do 1, rest then 2) Use a band that allow you to get your chin over the bar 1 Set of Partial Pull Ups (Pull as far as possible) Rest between reps: 1 - 2 - 3 - 2 - 1 3 Sets : Hanging Straight Leg Raises 1 - 2 - 1 (No Kipping)
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