WOD Blog
 | Mon, Jun 5 2023 |  |
| Monday 5 June 2023 | Warm Up Monday 5 June 2023 | HIIT-Fit 5 June 2023 |
Monday 5 June 2023
(Rounds, Rx2, Rx3)
Skill: 9min of :30work/:30 rest
Handstand Walk Progressions
-kick ups
-handstand hold
-walk to wall
-handstand walk with partner
-handstand walk
18min AMRAP:
10 HSPU
50 Double Unders
15 BoxJumps 24/30
Rx2
10 HSPU (2 mats)
50 Double Unders or 1:00 DU practice
15 BoxJumps 20/24
Rx3
10 DB Strict Press
75 Single Unders
15 BoxJumps 16/20
| 0% |  | |  | 0% |
| 1st | 6+30 Rx | Samantha Sy Mon, Jun 5, 2023 | | 2nd | 6 Rx2 | Nichole Mon, Jun 5, 2023 | | 3rd | 6+67 Rx3 | Alice Mon, Jun 5, 2023 | | 1st | 6+47 Rx | Luke Sy Mon, Jun 5, 2023 | | 2nd | 5+62 Rx | John B Mon, Jun 5, 2023 | | 3rd | 5+17 Rx | Mason M Mon, Jun 5, 2023 |
| Nick T | 6 Rx3 | | | Jacob Br | 5+10 Rx3 | | | Phillip A | 6+10 Rx3 | 3 rds Rx2 | | Samantha Sy | 6+30 Rx | | | Jules | 5+5 Rx | | | Mauricio | 5+90 Rx3 | | | David G | 5+2 Rx3 | | | Scott P | 5+90 Rx3 | | | Ryan S | 6+6 Rx3 | | | Cam N | 5+6 Rx | | | Nichole | 6 Rx2 | 2 pads, DU, and 24 in box | | Dylan Wa | 4+8 Rx | | | Jack Y | 6+10 Rx3 | | | Michael M | 7+10 Rx3 | | | Norm | 5+91 Rx3 | | | Keith P | 7+35 Rx3 | | | Jasmin | 7+4 Rx2 | | | Chip | 6+10 Rx3 | | | William K | 6+63 Rx | | | Nikki | 5+10 Rx3 | | | Emily B | 6+10 Rx3 | | | Molly O | 7+87 Rx3 | | | Ben S | 🍺 | scaled | | Justin B | 6+5 Rx3 | | | Léa | 7+38 | Scaled | | Shelley S | 6+50 Rx3 | | | Ben K | 5+35 Rx3 | | | Sammie | 7+63 Rx2 | | | Mason M | 5+17 Rx | | | Rees | 7+85 Rx3 | | | April | 7+90 Rx3 | | | apurva s | 8+75 | Scaled | | Amanda Lo | 6+10 Rx | | | Jordan A | 5 Rx3 | | | Brianna W | 5+65 Rx3 | | | Kristine | 8+90 Rx3 | | | grant b | 6+3 Rx | | | Luke Sy | 6+47 Rx | | | Tobie | 6+1 Rx | | | Darcy C | 6 Rx3 | | | Charles S | 4+66 Rx2 | | | Shelli A | 6+67 Rx3 | | | Alice | 6+67 Rx3 | | | John B | 5+62 Rx | | | Justin C | 7+2 Rx2 | | | Avinash k | 6 Rx3 | | | Shane K | 7+6 Rx3 | | | Amy S | 4+10 Rx3 | Double unders | | Shashank g | 6 Rx3 | | | Elijah A | 6+17 Rx2 | | | Jennifer A | 5+25 Rx | | | Joe W | 6+10 Rx3 | Mod |
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Warm Up Monday 5 June 2023
(Time)
3 Rounds-
100m jog
10 jump rope / SSD / DU
5 inchworms
10 piked shoulder taps
5 kick ups
10 step ups / tuck jumps/ low box jumps
foam roll: t-spine, lats, triceps, pecs, delts
elevated child's pose
*skill work*
5 negative hspu
5 hspu
5 box jumps at WOD Ht
20 DU
| 0% | | | | 0% |
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HIIT-Fit 5 June 2023
(Reps)
30 Minutes
Every 4:30 Min x 6
:30REST between Rounds
Alternate Rounds*
30 Box Jump overs
30/25 Calorie Bike
-Then in time remaining,
Max Reps
Rounds 1-2: Alt KB Power Cleans
Rounds 3-4: Alt KB Power Snatches
Rounds 5-6: Kettlebell Swings
*Alt Rounds
Rd1:Box Jump overs/Cleans
Rd2:Bike/Cleans
Rd3:Box Jump overs/Snatches
Rd4:Bike/Snatches
Rd5:Box Jump overs/KBS
Rd6:Bike/KBS
| 0% | | | | 0% |
| Ben S | HF | HF | | Andrea R | HF | HF | | Kelli | HF | HF | | Bartman | HF | HF | | Henry B | HF | HF | | Lynda | HF | HF | | Beth W | HF | HF | | Kip | HF | HF | | Kelley P | HF | Jace HF | | Jessica L | HF | HF | | Maddie | HF | HF | | Janelle | HF | HF | | Blake | HF | HF |
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