WOD Blog
 | Wed, Jan 11 2023 |  |
 | Gymversary: Angel(2) & Kenia(2) |
| Wednesday 11 January 2023 | Warm Up Wednesday 11 January 2023 | HIIT-Fit 11 January 2023 |
Wednesday 11 January 2023
(Time, Rx2, Rx3)
10:00 RUNNING CLOCK...
Practice Ring Muscle-Ups*
*Options...
Low Ring Transitions
HB ring hold and dip
Jumping Muscle-Ups
Hips to Rings
Muscle-Up
OR
10:00 RUNNING CLOCK...
Practice Pull-Ups*
*Options...
Strict Pull-Ups
Negative Pull-ups
Pausing Pull-Ups
Elevated Body Rows
FOR TIME
50-40-30-20-10
Cal Bike
10-20-30-40-50
Sit-Ups
5-5-5-5-5
Ring Muscle-Ups
(Score is Time)
Rx2 : 10 Pull ups
Rx3 : Bike 40-30-20-10-5 | 10 Jumping Pull-ups
| 0% |  | |  | 0% |
| 1st | 23:17 Rx2 | Nichole Wed, Jan 11, 2023 | | 2nd | 25:00 Rx2 | Prathap Wed, Jan 11, 2023 | | 3rd | 23:46 Rx3 | Erin B Wed, Jan 11, 2023 | | 1st | 25:00 Rx | John B Wed, Jan 11, 2023
Luke Sy Wed, Jan 11, 2023
Ben Bar Wed, Jan 11, 2023 | | 2nd | 23:20 Rx2 | Jacob Br Wed, Jan 11, 2023 | | 3rd | 23:59 Rx2 | Nick T Wed, Jan 11, 2023 |
| Gretchen | 25:00 | scaled | | William K | 23:15 Rx | | | Jacob Br | 23:20 Rx2 | | | Nick T | 23:59 Rx2 | | | Caity R | 25:00 Rx3 | | | Mauricio | 25:00 Rx3 | -25 | | Ben Bar | 25:00 Rx | - 48 | | Nichole | 23:17 Rx2 | | | Ryan S | 25:00 Rx3 | -48 | | Amy S | 23:43 Rx3 | | | Jenica | 25:00 Rx2 | | | Erin B | 23:46 Rx3 | | | Nilsson | 25:00 Rx3 | | | Skye | 20:00 Rx3 | | | Shelley S | 25:16 Rx3 | 5 Kipping PU!! | | Adam D | 27:03 Rx2 | | | Molly O | 25:00 Rx3 | | | Anthony | 25:00 Rx2 | | | Ben S | 25:00 Rx2 | | | Joseph B | 21:47 Rx3 | | | Sam Re | 21:29 Rx2 | | | Darcy C | :) Rx3 | | | April | 23:46 | Mod | | Jake L | 25:30 Rx2 | | | Tim G | 25:29 Rx2 | | | Autumn | :) | scaled | | Jenni | 24:56 Rx3 | | | Rees | 23:28 Rx3 | | | Tobie | 25:00 Rx | | | Prathap | 25:00 Rx2 | | | Kim K | 25:00 Rx3 | | | Ken | 25:00 Rx2 | | | Charles S | 24:30 Rx2 | | | Justin C | 19:19 Rx3 | | | Shelli A | 25:00 Rx3 | | | Jules | 25:00 Rx2 | 3 BMU | | Luke Sy | 25:00 Rx | | | John B | 25:00 Rx | | | Gisela | 25:00 Rx2 | | | Andrea G | 25:00 Rx3 | | | Graham | 25:00 Rx2 | |
|
Warm Up Wednesday 11 January 2023
(Time)
3 ROUNDS
1:00 Bike EZ → MOD → Workout Pace
:20 Passive Bar Hang → :20 Active Bar Hang → 10 Scap Pull-ups
10-15 Sit-ups
10 False Grip Ring Rows
Mobility:
Lat Smash with Foam Roller or Lacross Balls
Banded Shoulder Stretches
Elevated Child's Pose
| 0% | | | | 0% |
| Amy S | 23:43 | scaled | | Jenica | 25:00 | scaled | | Erin B | 23:46 | scaled | | Nilsson | 25:00 | scaled | | Skye | 20:00 | scaled |
|
HIIT-Fit 11 January 2023
(Reps)
Running Clock for 30 Minutes:
10 Rounds
Complex(Single Dumbbell)
8 DB Goblet Alt Rev Lunges
6 Alt DB Power Clean & Push Press
4 SA DB Front Rack Squat
*Full Complex = 1 Round
After completing Rounds 2,4,6, and 8 perform:
25 Plate Overhead Sit-ups
Directly into...
AMRAP:Remaining Time
100 M Run(+100 M each round)
10 Pull-ups
| 0% | | | | 0% |
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