WOD Blog
 | Fri, May 19 2023 |  |
| Friday 19 May 2023 | Warm Up Friday 19 May 2023 | HIIT-Fit 19 May 2023 |
Friday 19 May 2023
(Rounds, Rx2, Rx3)
SKILL WORK: 3 rounds of
10 GHD sit-ups
10 GHD hip extensions
RX
AMRAP 12:
12 Push Press (75/115 lb)
15 crossovers
30 Double unders
Rx2
AMRAP 12:
12 Push Press (65/95 lb)
30 double-unders
Rx3
AMRAP 12:
12 Push Press (45/75 lb)
30 single-unders
| 0% |  | |  | 0% |
| 1st | 6+6 Rx | Samantha Sy Fri, May 19, 2023 | | 2nd | 4+53 Rx3 | Léa Fri, May 19, 2023 | | 1st | 5+19 Rx | Luke Sy Fri, May 19, 2023 | | 2nd | 4+33 Rx | John B Fri, May 19, 2023 | | 3rd | 8+4 Rx3 | Dan Fri, May 19, 2023 |
| Phillip A | 5+2 Rx3 | DU | | Angela C | 8 Rx3 | | | Jacob Br | 4+10 | scaled | | Dan | 8+4 Rx3 | | | Gretchen | 8 | scaled | | David G | 5 Rx3 | | | Mauricio | 6 Rx3 | | | Ryan S | 6+2 Rx3 | | | Caitlyn | 6 Rx2 | | | grant b | 7+23 Rx2 | | | Samantha Sy | 6+6 Rx | | | Luke Sy | 5+19 Rx | | | Sierra D | 7+12 Rx3 | | | Amy S | 6+6 | scaled | | Brian H | 5+17 Rx3 | | | Michelle M | 8 Rx3 | | | Michael M | 7 Rx3 | | | Jenica | 5+2 Rx2 | | | Molly O | 6+6 Rx3 | | | Bill | 5 Rx3 | | | Autumn | 8 Rx3 | | | Josie | 2+12 Rx3 | | | Tobie | 6+9 Rx | | | Ben S | 6+4 Rx | | | Linda B | 7 Rx3 | | | Darcy C | 5+12 Rx3 | 65#, su su du | | Rees | 7+2 Rx3 | | | John B | 4+33 Rx | | | Shashank g | 5+4 Rx3 | | | Léa | 4+53 Rx3 | Cross Overs & DUs | | Noah Ma | 7+4 Rx3 | 115# |
|
Warm Up Friday 19 May 2023
(Time)
2 rounds:
Each drill down 50-ft and back:
High knee karaoke
Knee to chest
Sampson
Lunge with a torso twist
High knees
Butt kicks
Foam Roll
Hip Stretches
Calf Stretches
Banded Shoulder stretch
2 rounds of:
10 Straight Leg Situps
10 Superman
DU PROGRESSION
:30 single-unders
:30 single-single-doubles .
:30 double-unders
:30 crossovers
:30 'free play'
10 tempo Push Press X.2.3.1
10 Push Press
| 0% | | | | 0% |
|
HIIT-Fit 19 May 2023
(Time)
Running Clock
(0:00-12:00) 12 Minutes
Max Calorie Bike
EOMOM perform:10 Pull-ups
Min 0:00/2:00/4:00/6:00/8:00/10:00
(12:00-14:00) 2 Minute REST
(14:00-26:00) 12 Minutes
Max Calorie Row
EOMOM perform: 10 Push-ups
Min 14:00/16:00/18:00/20:00/22:00/24:00
(26:00-28:00) 2 Minute REST
Then For Time:
Start on Min 28:00
60 Alt KB Power Clean and Push Jerk(30/side)
Perform 10 Box Jumps after reps 10,20,30,40,50, and 60
| 0% | | | | 0% |
| Bartman | 35:01 | 30# | | Henry B | 35:01 | 18# | | Beth W | 38:59 | 22# Step up | | Kip | 40:03 | 35# |
|
