WOD Blog
 | Wed, Aug 3 2022 |  |
| Wednesday 3 August 2022 | Warm Up Wednesday 3 August 2022 | HIIT-Fit 3 August 2022 |
Wednesday 3 August 2022 (Time, Rx2, Rx3) A. Weightlifting (TC: 12 mins) 11-9-7-5 Silent Deadlifts* *Silent means a completely silent touch and return. ( select weights that allow you to warm up to WOD weight) Then... 6 rounds for time (TC: 15 mins) 15 V-ups 9 Deadlift 225/155 lbs 6 Deficit Push Up 45 / 25 plates Rx 2 5 rounds 15 Alternating V-Ups 9 Deadlift @185/125 lbs 6 Push Ups Rx 3 5 rounds 15 ABMAT 9 Deadlift @moderate 6 Hand Elevated Push Ups
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| 1st | 11:14 Rx | Samantha Sy Wed, Aug 3, 2022 | | 2nd | 8:20 Rx3 | Léa Wed, Aug 3, 2022 | | 3rd | 8:24 Rx3 | DeVonna Wed, Aug 3, 2022 | | 1st | 7:18 Rx | John B Wed, Aug 3, 2022 | | 2nd | 9:11 Rx | Noah Ma Wed, Aug 3, 2022 | | 3rd | 10:33 Rx | Charles S Wed, Aug 3, 2022 |
| DeVonna | 8:24 Rx3 | | | Angela C | 9:00 Rx3 | | | Nicole Ra | 9:40 Rx3 | | | Caity R | 11:10 Rx3 | | | Jacob Br | 9:50 Rx2 | | | Andrew b | 11/29 Rx3 | | | Paige b | 15:00 Rx3 | | | Ben Bar | 13:30 Rx | | | Joshua h | 11:06 Rx2 | | | David G | 12:30 Rx3 | | | Sydney N | 9:10 Rx2 | | | David N | 8:18 Rx3 | | | Luke Sy | 10:39 Rx | | | Chip | 10:34 Rx2 | | | Bill | 15:00 Rx3 | V-up, 125, def pu | | Emily K | 8:20 Rx | | | Kelsey T | 7:11 Rx | | | Molly O | 7:02 Rx3 | | | David L | 14:04 Rx3 | | | Samantha Sy | 11:14 Rx | | | Jacob Bu | 7:57 Rx3 | | | Travis | 8:16 Rx2 | | | Ashley S | 7:42 Rx3 | | | Luke S | 9:20 Rx3 | | | Megan P | 8:01 Rx3 | | | Ben K | 11:10 Rx3 | | | J.P. | 9:05 Rx | | | Eric D | 10:09 Rx | | | Jules | 10:08 Rx | | | William K | 7:19 Rx | | | April | 8:35 Rx3 | | | Jake L | 8:06 Rx3 | | | Alex L | 13:49 Rx | | | Jenni | 8:20 Rx3 | | | Nick N | 6:53 Rx2 | | | Joseph B | 7:47 Rx2 | | | Nilsson | 9:28 Rx2 | | | Tobie | 9:45 Rx3 | | | John B | 7:18 Rx | | | Noah Ma | 9:11 Rx | | | Charles S | 10:33 Rx | | | Jennifer A | 7:45 Rx | | | Grace | 10:07 Rx2 | | | grant b | 9:38 Rx | | | Justin B | 7:52 Rx3 | | | Léa | 8:20 Rx3 | | | Charles R | 6:18 Rx | | | Melanie | 9:31 Rx2 | | | Hillary | 12:22 Rx2 | | | Connor Sk | 9:38 Rx2 | | | Redj | 13:50 Rx2 | | | Jason P | 7:00 Rx | |
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Warm Up Wednesday 3 August 2022 (No Results Tracked) 100 M run 25’ Walking Knee Hug 25’ Walking Quad Stretch 25’ Walking Figure 4 Stretch 25’ Walking High Kicks 25’ Butt Kickers 25’ High Knees Mobility: Banded Hamstring Stretch 5 Inchworm to push up Movement 5/5 Barbell Single Leg RDL 10 Barbell Deadlifts 5 Push Ups 6 Alt V- up (ABAMT sit up) 4 V-ups (ABMAT)
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HIIT-Fit 3 August 2022 (Rounds) On Continuously Running Clock for 30 Minutes: 15 Min AMRAP: 20/15 Cal Bike 20 Flutter Kicks(2count) 15 Pull-ups Directly into... 15 Min AMRAP: 24/18 Cal Row 24 Single Unders(12 DUs) 18 Wall balls Score:Total Rounds
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| jamey | 7 | scaled | | Kim C | 6+14 | scaled | | Kim K | 7+42 | scaled |
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