WOD Blog
 | Wed, Jul 6 2022 |  |
 | Happy Birthday: ASHLYN |
| Wednesday 6 July 2022 | Warm Up Wednesday 6 July 2022 | HIIT-Fit 6 July 2022 |
Wednesday 6 July 2022
(Rounds, Rx2, Rx3)
A. Weightlifting (TC: 15 mins)
Hang Squat Snatch
@ below the knees
2-2-2-2-2 @ 70-80%
Rx 3
Hang Squat Snatch
@ below the knees
2-2-2-2-2 @ moderate (Keep weight the same)
Then...
AMRAP 15minutes
20 Wall Balls 20/14 lbs
60 Double-unders
20 Hang cleans 95/65 lbs
Rx 2
15 Wall Balls 20/14 lbs
40 DU
15 Hang cleans @ 95/65 lbs
Rx 3
15 Wall Balls 12/8 lbs
60 Single Unders
15 Hang cleans @ Light
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| 1st | 5 Rx2 | Samantha Sy Wed, Jul 6, 2022 | | 2nd | 5+65 Rx3 | Rhonda D Wed, Jul 6, 2022 | | 3rd | 4+77 Rx3 | Lynn S Wed, Jul 6, 2022 | | 1st | 3+73 Rx | Justin B Wed, Jul 6, 2022 | | 2nd | 3+20 Rx | John B Wed, Jul 6, 2022 | | 3rd | 4+4 Rx2 | Tim G Wed, Jul 6, 2022 |
| Nick T | Open | Open | | Chris W | Open | Open | | Angela C | 4+75 Rx3 | | | Caity R | 4+76 Rx3 | | | Lara | 5 Rx3 | | | Andrew b | 3 + 15 Rx2 | | | Paige b | 4 + 45 Rx3 | | | Molly O | 5 + 25 Rx3 | | | Melanie | 5+6 Rx3 | | | Dylan Wa | 5+10 Rx3 | | | Keith P | 5 Rx3 | | | James T | 4+10 Rx | | | Samantha Sy | 5 Rx2 | | | Kelsey T | 7+5 Rx2 | | | Adam D | 4+2 Rx3 | | | Jeffrey D | 3+15 Rx3 | | | Dylan D | 3+61 Rx3 | | | Autumn | 5+35 Rx2 | | | Ashley S | 4+15 Rx3 | | | Travis | 4 Rx3 | | | Emily K | 4+89 Rx | | | Mandy N | 4 Rx2 | | | Kim K | 4+82 Rx3 | | | Ben K | 4+20 Rx3 | | | Sara T | 3+40 Rx3 | | | Jenni | 4+41 Rx3 | | | Gena | 4 Rx3 | | | Jake L | 2+81 Rx | | | Chris G | 6+6 Rx3 | | | April | 6 Rx3 | | | Alex L | 3+80 Rx | | | Justin B | 3+73 Rx | | | Jacob Bu | 4+10 Rx3 | | | Tim G | 4+4 Rx2 | | | Kelli | 5+10 Rx3 | | | Val | 3+40 Rx | | | Josh O | 3+60 Rx2 | | | Lynn S | 4+77 Rx3 | | | Jules | 4+55 Rx | | | William K | 3+84 Rx | | | Cody T | 4+38 Rx3 | | | Nancy J | 4 Rx3 | | | Bill | 4 Rx3 | | | Tobie | 5 Rx3 | | | Noah Ma | 4+10 Rx3 | | | John B | 3+20 Rx | | | Charles S | 4+3 Rx3 | | | Redj | 4 Rx3 | | | Amanda Lo | 3+8 Rx | | | Rhonda D | 5+65 Rx3 | | | Dan | 5+75 Rx3 | |
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Warm Up Wednesday 6 July 2022
(No Results Tracked)
A. General
100m Run
10 Rotating scorpions
10 Muscle snatch (no hook grip, no contact)
10 btn Snatch push press
B. Mobility
World greatest stretch
10-15 rep/side
C. With an empty barbell
-5 OHS
-5 Snatch balance
-5 Tall snatch
-5 Tempo low hang snatch
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HIIT-Fit 6 July 2022
(Rounds)
30 Minutes:3 x thru
4 Min AMRAP:
Bike 24/20
AMRAP:Alt SA DB Clusters
REST 1 Minute
4 Min AMRAP:
10 Burpee Box Jump overs
12 Abmat Sit-ups
...Pick up where you left off each round
REST 1 Minute
Score:BBJO/Sit-ups total rounds
+ side note w/Cluster reps
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| jamey | 5 (44) | scaled | | Andrea R | 5 + 15 (51) | scaled | | Alice | 4 (58) | scaled |
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