WOD Blog
 | Fri, Jun 9 2023 |  |
 | Happy Birthday: Matt A & Steven T |
| Friday 9 June 2023 | Warm Up Friday 9 June 2023 | HIIT-Fit 9 June 2023 |
Friday 9 June 2023
(Reps, Rx2, Rx3)
1 Mile Run in 8:00 (10 TC)
Every second under 8 equals reps toward total.
Over 8:00 no penalty
Rest 5:00
RX
6 x 2:00 rounds:
50-ft handstand walk (Must complete all 6 rounds for RX)
Max ring dips in the remaining time
– Rest 1:00 between rounds.
– Score is total dips.
RX2
6 x 2:00 rounds:
1:00 handstand walk attempts
Max Push ups in the remaining time
– Rest 1:00 between rounds.
– Score is total push ups
Rx3
6 x 2:00 rounds:
20 piked or plank shoulder taps
Max burpees in the remaining time
– Rest 1:00 between rounds.
– Score is total burpees.
| 0% |  | |  | 0% |
| Jacob Br | 130 Rx2 | | | Phillip A | 99 Rx2 | | | Nick T | 147 Rx2 | | | David G | 90 Rx3 | | | Mauricio | 73 Rx3 | | | Ryan S | 98 Rx3 | | | Mason M | 190 Rx2 | | | Scott P | 136 | scaled | | apurva s | 119 Rx3 | | | Keith P | 120 Rx3 | | | Luke Sy | 50 Rx | | | Molly O | 120 Rx3 | | | Noah Ma | 133 Rx3 | Handstand shoulder taps, push ups | | Jake M | 146 Rx | | | Caitlyn | open | scaled | | grant b | 106 Rx2 | | | John B | 54 Rx | | | Shashank g | 48 Rx3 | | | Shane K | 81 Rx2 | | | Hillary | 89 Rx3 | extra bike :), hs pract, banded ring dips | | Graham | 89 Rx2 | |
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Warm Up Friday 9 June 2023
(Time)
50 ft of each:
Jog
Skipping high knees
Lateral shuffle
Toy soldiers
Samson lunges (10, then jog)
Crawling spiderman lunges (10, then jog)
Bear crawl
Bunny hop
Broad jump (5, then jog)
Burpee broad jump (5, then jog)
Wall hip stretch (:30 each position)
calf stretches
pec smash and stretch
2 rounds:
10 inchworm push ups
10 piked shoulder taps
5 kick ups --> walk to wall
5 negative ring dips --> ring dips
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HIIT-Fit 9 June 2023
(Reps)
30 Minutes
5 x thru
1 Min: 15 Wall balls
w/time remaining-
Max:Abmat Sit-ups
1 Min: 14 Single Leg RDL(7/side)
w/time remaining-
Max:Abmat Sit-ups
1 Min: 13 Burpees
w/time remaining-
Max:Abmat Sit-ups
2 Min: Cardio of choice*
1 Min REST
*Cardio:
300 M Run
18/15 Cal Bike
24/18 Cal Row
| 0% | | | | 0% |
| 1st | 55 | Alice Fri, Jun 9, 2023 |
| Bartman | 147 Rx | 16wb/35kb | | Henry B | :) | Brandey 12Wb/30kb | | Andrea R | 70 (4rds) | 14wb/35kb | | Kelli | 77 | 14Wb,10reps/30kb | | Lynda | 180 | 10wb/20kb | | Alice | 55 | 12Wb/22kb | | Kip | 115 Rx | 14Wb/35kb | | Kate D | 147 Rx | 16wb/40kb 40-30-28-26-23 | | Hannah D | 35 | 12Wb/20kb | | Olivia D | :) | Tiffany HF |
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