WOD Blog
 | Fri, May 5 2023 |  |
| Friday May 5 2023 | Warm Up Friday 5 May 2023 | HIIT-Fit 5 May 2023 | Monday 8 May 2023 |
Friday May 5 2023
(Time, Rx2, Rx3)
EOMOM 12:
Min 1- crossover singles :20
– Rest the remainder of each minute.
Min 2- Cal on Bike :20
– Rest the remainder of each minute.
WORKOUT
RX
5 rounds for time:
55 double-unders
5 push jerks (125/185 lb) from rack
Rx2
5 rounds for time:
55 double-unders
5 push jerks (95/135 lb)
Rx3
5 rounds for time:
55 single-unders
5 push jerks (65/95 lb)
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| 1st | 7:51 Rx | Nichole Fri, May 5, 2023 | | 2nd | 5:53 Rx3 | DeVonna Fri, May 5, 2023 | | 3rd | 6:58 Rx3 | Shashank g Fri, May 5, 2023 | | 1st | 8:48 Rx | John B Fri, May 5, 2023 | | 2nd | 8:51 Rx | Mason M Fri, May 5, 2023 | | 3rd | 9:45 Rx2 | Nilsson Fri, May 5, 2023 |
| Jacob Br | 5:19 Rx3 | 135# | | Phillip A | 5:22 Rx3 | | | Angela C | 4:12 Rx3 | | | DeVonna | 5:53 Rx3 | | | Nick T | 4:25 Rx3 | | | David G | 6:35 Rx3 | | | Ryan S | 6:10 Rx3 | | | Samantha Sy | 7:19 Rx3 | | | Nichole | 7:51 Rx | | | Scott P | 7:10 Rx3 | | | Jack Y | 6:27 Rx3 | | | Chip | 4:43 Rx3 | | | Brian H | 6:28 Rx3 | | | Brianna W | 5:29 Rx3 | | | Jenica | 4:48 Rx3 | | | Bharath | 6:57 Rx3 | | | Sierra D | 6:08 Rx3 | | | Molly O | 5:25 Rx3 | | | Laura B | 4:55 Rx3 | | | Charles A | 6:20 Rx3 | | | Jasmin | :-) | scaled | | Shelley S | 4:35 Rx3 | | | Amanda Lo | 4:33 Rx3 | 85 pounds and singles | | Linda B | 5:30 Rx3 | | | Autumn | 3:47 Rx3 | | | Josie | 12:46 Rx3 | | | Ben S | :-( | scaled | | Kate D | 4:48 Rx3 | 95# and SU | | Blake | 6:10 | Mod | | Ben K | 7:45 Rx3 | | | Nilsson | 9:45 Rx2 | | | Mason M | 8:51 Rx | | | John B | 8:48 Rx | | | Melanie | 4:29 Rx3 | | | Clay | 3:20 Rx3 | | | Kristine | 4:28 Rx3 | | | Adam D | 5:02 Rx3 | 135# | | Shashank g | 6:58 Rx3 | | | Sam ra | 5:50 Rx3 | | | grant b | 7:34 Rx | |
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Warm Up Friday 5 May 2023
(Time)
2min Bike
1 set:
10 arm swings across
10 arm swings overhead
10 torso twists
20 alternating hamstring scoops
20 high knees
20 butt kickers
Tricep Smash
Elevated Child's Pose
Ankle Drops from Plate or Box
:30 single-unders
:30 DUs or DU Practice
:30 Cross Overs
:30 Bike
*Skill Work*
3 jump and land (hands at sides)
3 jump and land (hands at shoulders)
3 jump, punch, land
8-10 push jerks
8-10 top-to-top push jerks (reps start and end overhead..practicing cycling the bar)
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HIIT-Fit 5 May 2023
(Time)
For Time:
CHIPPER
80 Kettlebell Swings
60 Box Jump overs
40 Single Arm KB Power Clean & Push Press*
20 Pull-ups
-Every 20 reps complete:
10 Burpees
10 M Plate Push
100 M Run
KBS = 4 Rounds(After reps 20,40,60,80)
Box Jump overs = 3 Rounds(After 20,40,60)
Clean & Push Press = 2 Rounds(After 20,40)
Pull-ups = 1 Round(After rep 20)
*Power Clean & Push Press:
40 reps (20/Side)
Complete 5 Touch and Go before switching sides
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| Kate D | 35:44 | HF | | Andrea R | 40:05 | HF | | Bartman | 35:24 | HF | | Henry B | :) | HF | | Ann-Marie | 42:05 | HF | | Beth W | 41:43 | HF | | Kip | 38:22 | HF |
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Monday 8 May 2023
(Time)
AMRAP 15 with a partner:
10 muscle-ups
200-m run with a partner
– One partner works and one rests during the muscle-ups.
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