WOD Blog
 | Wed, Jul 28 2021 |  |
 | Happy Birthday: Evion |
| Wednesday 28 July 2021 | HIIT-Fit 28 July 2021 | Pull Up Progression Day 13 |
Wednesday 28 July 2021 (Reps) 3 rds NFT: 4 SA floor press (like a bench press but on the floor) into 2 TGU Each arm :30 bike 10 Weighted sit ups (Floor to overhead) 20 Min AMRAP of: 14/11 Cal Bike 14 Toes 2 Bar 14 Pushups
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| 1st | 7+13 Rx | Nichole Wed, Jul 28, 2021 | | 2nd | 6 | Alice Wed, Jul 28, 2021 | | 1st | 6+21 Rx | Luke Sy Wed, Jul 28, 2021 | | 2nd | 5+39 Rx | Ben Bar Wed, Jul 28, 2021 | | 3rd | 5+22 Rx | Brian H Wed, Jul 28, 2021 |
| Chris W | 5+18 Rx | | | Corie | 5+15 Rx | | | Nichole | 7+13 Rx | | | Eric D | 7+20 | KR | | Peter Mundorff | 4+2 | KR | | Michelle M | 5 | T2P | | Sydney N | 7 | KR/EPU | | David N | 7+4 | KR | | Hillary | 5+25 | T2R | | Dave | 5+4 | KR | | Lara | 4 | KR/EPU | | Silver-Leigh | 5+32 Rx | | | Justin Fe | 7+14 Rx | | | MJ | 7 | T2target | | Luke Sy | 6+21 Rx | | | Skye | 4+31 | KR/EPU | | Melanie | 7 | T2P/EPU | | Sierra D | 6+17 | KR/EPU | | Dylan Wa | 5 Rx | | | Malissa | 5+11 | KR | | Adam D | 5+17 Rx | | | Molly O | 6+11 | KR/EPU | | Jennifer A | 5+34 Rx | | | Linda B | 5 | scaled | | Sam Re | 7+18 Rx | | | Angela S | 6+32 | scaled | | J.P. | 6+5 Rx | | | Alex L | 6+2 Rx | | | Brian H | 5+22 Rx | | | Andrea G | 4+16 | Band/prom T2B | | Christy s | 5+13 | T2P | | Gisela | 5+25 | KR | | Ben Bar | 5+39 Rx | | | Noah Ma | 9+17 | KR | | Alice | 6 | KR | | Emma E | 5+25 | KR | | Jules | 6+7 Rx | | | Tyler s | 5+30 | KR | | Shelli A | 5+5 | KR | | Joe W | 3+35 Rx | | | Chris G | 6 Rx | Strick T2B | | Mandy G | 5+25 | Box pu KR | | Amy S | 5+19 | KR | | Josh O | 6+10 | 1/2 KR | | Karchie | 5+21 | KR | | Keith l | 4+14 Rx | |
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HIIT-Fit 28 July 2021 (Reps) 6 Rounds:18 Min :40work :20rest SA KB Pwr Clean & Push Jerk(1 KB) Single unders/Double unders KB Front Squat(2 KB) REST 2 Min For Time:10 Min Cap 2 Rounds 20 Lat Burpee over KB 400 M Run
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| Melanie | 8:40 Rx | | | Dylan D | 10:00 | | | Jeffrey D | 6:59 Rx | | | Kim C | 10:00 | | | John w | 10:00 | scaled | | Beth W | 10:00 | | | Mela | 7:14 | scaled |
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Pull Up Progression Day 13 (Check In) Max Effort Pull Up Then: 3 Sets: 6 Banded Pull Ups: (do reps of 3 / 2 / 1) (2 second accent / 3 sec decent) 2 Sets: 6 partial pull ups 4 Sets: 4 Hanging Straight Leg Raises (Strict) do in reps of 1 / 2 / 1 Raise as high as possible without bending legs
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