WOD Blog
 | Fri, Jul 30 2021 |  |
| Friday 30 July 2021 | HIIT-Fit 30 July 2021 | Pull Up Progression Day 15 |
Friday 30 July 2021 (Time) 5 Rounds for time of: 5 BMU 15 goblet Squats (53/35 30 Russian Twist-2 tap (25/15) 100 Meter Farmers Carry 2 kbs (53/35)
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| Jade | 24:44 | RR | | DeVonna | 21:12 | RR | | Nicole N | 20:52 | Neg | | Laura W | 17:25 | RR | | Lara | 19:42 | RR | | Dylan Wa | Open | Open | | Amy S | 22:12 | Jpu | | Sierra D | 18:45 | RR | | Hillary | 21:53 | Pull up | | Brian H | 22:57 | 40 | | Silver-Leigh | 21:24 | 26 | | Ben Bar | 19:55 | Hspu | | MJ | 21:10 | RR | | Melanie | 19:37 | RR | | Adam D | 29:20 Rx | | | Kelley P | 20:38 | Pull up | | Jennifer A | 17:13 | Pu | | Blake | 21:35 | Rr | | Beth W | 22:15 | Vrr | | Josie | 24:58 | C2b | | Keith l | 24:47 | Pu | | Alex L | 21:24 | C2b | | Megan Col | 18:07 | RR | | Carson Cr | 19:19 Rx | | | Mike Sta | 20:37 | C2B | | Shelli A | 26:41 | jmbu | | Emma E | 24:43 | 15/26 | | Tyler s | 26:29 | 15/jc2b | | Gisela | 23:15 | 25/vrr | | Lenin | 27:02 | Jbmu | | Andrea G | 28:36 | 26/jbmu | | Amanda Lo | 15:12 | Box mu 26 FC | | Kate D | 16:49 | Box mu | | Sonny | 21:11 | PU 44FC | | Joe W | 21:29 | PU 35GS 50FC |
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HIIT-Fit 30 July 2021 (Reps) Five 2 Min Rounds 1 Min rest between Rds 1- 8/6 Cal Bike Sprint Max reps:Wall balls 2- 8/6 Cal Bike Sprint Max reps:Russian KBS 3- 8/6 Cal Bike Sprint Max reps:Push ups 4- 8/6 Cal Bike Sprint Max reps:Wall balls 5- 8/6 Cal Bike Sprint Max reps:Russian KBS Five 2 Min Rounds 1 Min rest between Rds 1- 20 Hanging Knee Raise Max Cal Row 2- 20 Plank KB Drag Max Cal Row 3- 20 Wall ball sit ups Max Cal Row 4- 20 Hollowbody Rocks Max Cal Row 5- 20 Heel Touches(2ct) Max Cal Row
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Pull Up Progression Day 15 (Check In) Max Effort Pull Ups Then: 3 sets: 6 Banded Pull ups (do 3 reps, 2 reps, 1 rep) (No bounce ) 2 Sets: 6 Partial Pull Up (do 3 rps, 2 reps, 1 reps) 4 Sets: 4 Hanging Leg Raises (Straight Leg)
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