WOD Blog
 | Mon, Jun 27 2022 |  |
| Monday 27 June 2022 | Warm Up Monday 27 June 2022 | HIIT-Fit 27 June 2022 | 1 RM Snatch | KIDS Tues 28 June 2022 | Other Results |
Monday 27 June 2022
(Rounds, Rx2, Rx3)
A. Weightlifting (TC: 15 min)
Snatch 1RM
Rx 3
Every 2 min for 14 min 3 Snatch @ moderate
Then...
AMRAP 15
20/17 Cal row
15 Hang power cleans @115/75lbs
10 Bar Facing Burpees
Rx 2
20/17 Cal row
15 Hang power cleans @75/55
10 Bar facing burpees
Rx 3
15/12 Cal row
15 Hang power cleans @Light
6 Burpee over bar
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| 1st | 5+26 Rx | Nichole Mon, Jun 27, 2022 | | 2nd | 3+22 Rx2 | Rhonda D Mon, Jun 27, 2022 | | 3rd | 4+12 Rx3 | Erin B Mon, Jun 27, 2022 | | 1st | 4+20 Rx | John B Mon, Jun 27, 2022 | | 2nd | 4+9 Rx | Noah Ma Mon, Jun 27, 2022 | | 3rd | 4 Rx | Nick T Mon, Jun 27, 2022 |
| Nick T | 4 Rx | | | Chris W | 4+10 Rx | | | Caity R | 3+23 Rx2 | | | Matt R | 3+32 Rx2 | | | Nichole | 5+26 Rx | | | Autumn | 5+35 Rx2 | | | Dylan Wa | 4+35 Rx2 | | | Dave | 3+15 Rx2 | | | Sydney N | 4+34 Rx | | | Mauricio | 3+25 Rx3 | | | Ben Bar | 3+36 Rx | | | Molly O | 4+2 Rx3 | | | Michael M | 3+5 Rx3 | | | Michelle M | 3+30 Rx3 | | | Lara | 4+10 Rx3 | | | Charles S | 3+25 Rx | | | Josh O | 3+31 Rx2 | | | Keith P | 4+4 Rx2 | | | Melanie | 3+24 good job Rx2 | | | Bill | 4+10 Rx3 | | | Nancy J | 3 Rx3 | | | Sara T | 4+3 Rx3 | | | Léa | 4 Rx3 | | | Kelsey T | 5+14 Rx2 | | | James T | 4+25 Rx | | | Matt S | 3+35 Rx | | | Dana S | 6 Rx3 | | | Lincoln | 4+7 Rx3 | | | William K | 4+31 Rx | | | Joseph B | 4+2 Rx2 | | | Connor Sk | 4+4 Rx2 | | | Emily K | 5+8 Rx | | | Justin B | 5 Rx2 | | | Jennifer A | 4+39 Rx | | | J.P. | Open | scaled | | Ben K | 3+19 Rx2 | | | Jules | 5 Rx | | | Charles R | 5+35 Rx | 235 Power Snatch | | Amy S | 3+4 Rx | | | Erin B | 4+12 Rx3 | | | Ivan | 4 Rx | | | Jenni | 3 Rx3 | | | Brian H | 3+33 Rx3 | | | Natalie M | 3 Rx3 | | | Kelli | 4 Rx2 | | | Chris G | 4 Rx | | | April | 3+25 | scaled | | Alex L | 4+25 Rx2 | | | Tim G | 4+31 Rx2 | | | Noah Ma | 4+9 Rx | | | Grace | 3+21 Rx | | | John B | 4+20 Rx | | | Kristine | 5 Rx3 | | | Rhonda D | 3+22 Rx2 | | | Cody T | 3+30 Rx3 | | | Lauren Sc | 4 Rx3 | 35# | | Kenia | 4+9 Rx3 | 45# | | Mary Fa | 4+2 Rx3 | 35# | | Graham | 4+4 Rx2 | 95# | | Jason P | 5+19 Rx | |
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Warm Up Monday 27 June 2022
(No Results Tracked)
A. General
60s Row
10 Rotating Scorpions
10 Rotating 90/90 hip stretch
B. Activation
2 sets
7 Deep Squat Banded Y pulls*
7 Banded OH Squats
3 Jumping Good mornings
C. Specific
-5 Halting Snatch Deadlifts
-5 Muscle Snatch
-5 Power Snatch
-5 OHS
-5 Tempo Snatch (slow down the pull)
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HIIT-Fit 27 June 2022
(Reps)
Every 2:30 Minutes for 30 Minutes
Alternate between:
12 SA KB Power Cleans(6/side)
14 SA KB OH Walking Lunges(7/side)
16 Hollow body rocks
Max Reps: 10 M Plate Push
AND
200 M Run(Rx+ 300 M Run)
Note:If raining:Bike 12/10 Cal(Rx+ 18/15)
Score:Plate Push Reps
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| Natalie M | HF | HF | | Andrea R | 7 | HF | | Gena | 16 | HF | | Bartman | 14 | HF | | Henry B | HF | HF | | Kim C | 6 | HF | | Lynda | HF | HF | | Beth W | 10 | HF | | Luke D | 12 | HF | | Nikki | 12 | HF |
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KIDS Tues 28 June 2022
(Time)
Warmup Game
Skill:
Rope Climb foot work
Toes to Rings
3 Rounds:
10 Toes to Rings
10 Burpee Box Jumps
20 Single Unders
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