WOD Blog
 | Mon, Jul 26 2021 |  |
| Monday 26 July 2021 | Pull Up Progression Day 11 | HIIT-Fit 26 July 2021 | Other Results |
Monday 26 July 2021 (Time) Strength: Overhead Squats (Front squats if ROM is not there) 20 Min to build to a one Rep Max 5 @ 50% 4 @ 60% 3 @ 70% singles for balance of time Then: 8 min cap Annie 50-40-30-20-10 Double Unders (2.1) Ab Mat Situps
| 0% |  | |  | 0% |
| 1st | 6:52 Rx | Samantha Sy Mon, Jul 26, 2021 | | 2nd | 8:00 Rx | Lynn S Mon, Jul 26, 2021 | | 3rd | 5:46 | Nichole Mon, Jul 26, 2021 | | 1st | 5:44 Rx | Luke Sy Mon, Jul 26, 2021 | | 2nd | 6:12 Rx | Ben Bar Mon, Jul 26, 2021 | | 3rd | 6:40 Rx | Brian H Mon, Jul 26, 2021 |
| Chris W | 7:44 | S/205 | | DeVonna | 8:00 | S | | Brianna J | 8:00 | S | | Jade | 8:00 | Mod | | Laura W | 8:00 | S | | Eric D | 7:43 | S | | Peter Mundorff | 6:38 | Mod | | Cam S | 7:59 | S | | Hillary | 7:12 | S | | Dylan Wa | 7:04 | 185 | | Michelle M | 8:00 | 105/FS | | MJ | 8:00 | 115 | | Skye | 8:00 | 55 | | Justin Fe | 7:40 | 135 | | Andrea C | 8:00 | 85 | | Silver-Leigh | 8:00 | Su / 90 PR | | Tim G | 8:00 Rx | 175 PR | | Kelley P | 7:50 Rx | 110PR | | Blake | 8:00 Rx | 225 | | Jennifer A | 8:00 | S/85pr | | Andrea G | 7:56 | S/90Pr | | Gisela | 8:00 | S/85Pr | | Ben S | 8:00 Rx | 185.5pr | | Nick N | 6:26 Rx | 205pr | | Mandy N | 6:42 Rx | 135 | | Sam Re | 6:08 Rx | 235.5pr | | Nichole | 5:46 | S/135pr | | Alex L | 6:30 Rx | 135pr | | Linda B | 7:35 | S/35FS | | Megan Col | 7:30 | S/105pr | | Luke Sy | 5:44 Rx | 255 | | Ben Bar | 6:12 Rx | 195pr | | Brian H | 6:40 Rx | 135pr | | Lynn S | 8:00 Rx | 95FS | | Mike Sta | 7:51 | S/155pr | | Alice | 8:00 | Su/100pr | | Kristie W | 8:00 | Su/60pr | | Samantha Sy | 6:52 Rx | | | Noah Ma | 7:54 | So/275pr | | Charles S | 8:00 | Su/195pr | | Sarah M | 6:10 | Su/57pr | | Shelli A | 6:52 Rx | 155 | | Amanda Lo | 8:00 Rx | | | Kenia | 8:00 | SU | | Gerson | 6:25 | SU | | Samuel | 8:00 | SU | | Emma E | 8:00 | SU | | Lenin | 8:00 | SU | | Connor Sk | 8:00 | SU | | Josh O | 8:00 | SU | | Graham | 7:13 Rx | | | Joe W | 8:00 | SU | | Sonny | 8:00 | SU | | Kate D | 8:00 | SU | | Angel | 8:00 | SU | | Jules | 6:38 Rx | | | Jason P | 6:21 Rx | |
|
Pull Up Progression Day 11 (Check In) Max Effort Pull Up Then: 3 Sets: 10 Hollowbody Rocks 2 Sets: 5 Scapular Retractions 2 Sets: Dead Hangs : 15 / :30 / :45
| 0% |  | |  | 0% |
|
HIIT-Fit 26 July 2021 (Reps) Partner Wod: 10 Min EMOM 1- :45 Cal Bike 2- :45 Cal Row Partner A:Bike/Partner B:Row Switch every minute Both partners working all 10 rounds Accumulate as many calories as possible REST 4 Min 16 Min AMRAP: 14 Slam balls 12 Single Leg KB RDL(6/leg) 10 Slam ball over shoulder toss(5/side) Suicide Sprint 50M/arm Front Rack Carry(1KB)
| 0% |  | |  | 0% |
| Bartman | 151 cal Rx | | | Henry B | 151 cal Rx | | | Kim C | 164.5 cal Rx | | | Mela | 217 cal Rx | | | Janelle | 194.8 cal Rx | | | Josie | 194.8 cal Rx | | | Lauren Sy | 164.5 cal Rx | | | John w | 66 cal Rx | Solo | | Charlie E | 217 cal Rx | | | jamey | 81.6 cal Rx | Solo/Bike |
|