WOD Blog
 | Wed, Sep 21 2022 |  |
| Wednesday 21 September 2022 | Warm up Wednesday 21 September | HIIT-Fit 21 September 2022 |
Wednesday 21 September 2022
(Rounds, Rx2, Rx3)
STRENGTH (TC: 15:00)
3 SETS
8 Strict Press @ 65% of 3-Rep*
*Superset each set with 10/10 Banded High to Low Woodchops.
THEN:
AMRAP x 8 MINUTES
50 Double Unders
12 Slam Balls (30/25)
9 Push Press (135/95)
-Rest 2:00-
AMRAP x 8 MINUTES
15 Slam Balls
12 Push Press (115/75)
30 Double Unders
RX 2:
AMRAP x 8 MINUTES
50 Double Unders or 100 Single Unders
12 Slam Balls (25/20)
9 Push Press (95/65)
-Rest 2:00-
AMRAP x 8 MINUTES
15 Slam Balls (25/20)
12 Push Press (75/55)
30 Double Unders OR 60 Single Unders
RX3:
AMRAP x 8 MINUTES
100 Single Unders
12 Slam Balls (15/10)
9 Push Press (65/45)
-Rest 2:00-
AMRAP x 8 MINUTES
15 Slam Balls
12 Push Press (55/35)
60 Single Unders
| 0% |  | |  | 0% |
| 1st | 8+65 Rx2 | Samantha Sy Wed, Sep 21, 2022 | | 2nd | 8+28 Rx2 | Nichole Wed, Sep 21, 2022 | | 3rd | 10+32 Rx3 | Kelley M Wed, Sep 21, 2022 | | 1st | 7+16 Rx | Luke Sy Wed, Sep 21, 2022 | | 2nd | 7+81 Rx2 | Nick T Wed, Sep 21, 2022 | | 3rd | 7+60 Rx2 | Justin B Wed, Sep 21, 2022 |
| DeVonna | 8+31 Rx3 | | | Nick T | 7+81 Rx2 | | | Angela C | 7+55 Rx3 | | | Lori A | 6+35 Rx3 | | | Caity R | 6+1 Rx3 | | | Joshua h | 6+50 Rx2 | | | Samantha Sy | 8+65 Rx2 | | | Jacob Br | 6+95 Rx2 | | | Corey | 7+25 Rx3 | | | Jules | 6+21 Rx | | | Mauricio | 6+29 Rx3 | | | Kelley M | 10+32 Rx3 | | | Lindsay R | 6+53 Rx3 | | | Nichole | 8+28 Rx2 | | | Jenica | 6+65 Rx3 | | | Andrew b | 8+18 Rx3 | | | Michelle M | 6 Rx3 | | | Kelli | 8+7 | scaled | | Luke Sy | 7+16 Rx | | | Rachel K | 6 Rx3 | | | Naomi | 6+45 Rx3 | | | Nilsson | 5+75 Rx2 | | | Johnathan | 4+17 Rx2 | | | Hannah S | 3 Rx3 | | | Darcy C | 9+62 Rx3 | | | Melanie | 7+24 Rx2 | | | Adam D | 7+78 Rx2 | | | Chip | 7+27 Rx3 | | | Malissa | 7+27 Rx3 | | | Laura B | 7+37 Rx3 | | | Tim G | 6+146 Rx2 | | | Josie | 4+84 Rx2 | | | Ben S | 4+77 Rx | | | Ben K | 5+10 Rx2 | | | Sam Re | 7+47 Rx | | | Anthony | 7+40 Rx2 | | | Jake L | 6+52 Rx2 | | | April | 6+55 Rx3 | #55/45/20 | | Alex L | 8+ one | scaled | | Joseph B | 8+7 Rx2 | | | Nikki | 6 Rx3 | | | Brian H | 6+73 Rx3 | | | Amanda Lo | 6+80 Rx2 | | | Lynn S | 6+72 | scaled | | Chris G | 6+107 Rx2 | | | Justin B | 7+60 Rx2 | | | Graham | 5+102 Rx2 | |
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Warm up Wednesday 21 September
(No Results Tracked)
WARM-UP
2 SETS FOR QUALITY
20 Alt. Standing Trunk Twists (Feet Shoulder Width)
10 twisted cross
5 of Each (Arm Circle Complex)...Forward Wide / Back Wide / Forward Small / Back Small
10 (5 per side) sledge hammer strikes
:30 elevated childs pose
ankle stretch
30 Jump rope
5 slam ball deadlift
5 slam ball high pull
5 Slam Balls
5 Empty Barbell Strict Press
5 empty barbell push press
30 Jump rope
| 0% | | | | 0% |
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HIIT-Fit 21 September 2022
(Time)
For Time:
Buy-in:2 Rounds
10 Burpees
400 M Run
10 DB Bench Press
4 Rounds:
20 Box Jumps
20 Alt DB Snatches
20 Abmat Sit-ups
Cash-out:2 Rounds
10 Burpees
400 M Run
10 DB Bench Press
| 0% | | | | 0% |
| Andrea R | 32:53 | scaled | | jamey | 30:08 | scaled | | Beth W | 34:32 | scaled | | Cody T | 30:49 | scaled |
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