WOD Blog
 | Fri, Jun 16 2023 |  |
 | Happy Birthday: Jess |
| Friday 16 June 2023 | Warm Up Friday 16 June 2023 | HIIT-Fit 16 June 2023 |
Friday 16 June 2023
(Time, Rx2, Rx3)
Strength: Power snatch or Full snatch.
10-8-6-4-2 (Every 3:00 complete set)
*Sets must be unbroken.
For Time:
RX
10-9-8-7-6-5-4-3-2-
Alt DB Snatches (35/50)
*30 DUs on dash
RX 2
10-9-8-7-6-5-4-3-2-
Alt DB Snatches (25/35)
*30 DUs on the dash or :20 of practice
RX 3
10-9-8-7-6-5-4-3-2-
Alt DB Snatches (15/25)
*50 SUs on the dash
| 0% |  | |  | 0% |
| 1st | 7:00 Rx | Samantha Sy Fri, Jun 16, 2023 | | 2nd | 8:25 Rx3 | DeVonna Fri, Jun 16, 2023 | | 3rd | 9:01 Rx3 | Sara P Fri, Jun 16, 2023 | | 1st | 8:07 Rx | John B Fri, Jun 16, 2023 | | 2nd | 9:26 Rx | Justin B Fri, Jun 16, 2023 | | 3rd | 6:31 Rx2 | Charles S Fri, Jun 16, 2023 |
| Phillip A | 12:00 Rx | | | DeVonna | 8:25 Rx3 | | | Jacob Br | 8:29 Rx2 | | | David G | 11:49 | scaled | | Mauricio | 8:24 | scaled | | Scott P | 8:28 | scaled | | apurva s | 9:31 Rx3 | | | Kristie W | 8:01 Rx3 | | | Noah Ma | 7:19 Rx3 | Rx weight | | Sara P | 9:01 Rx3 | | | Keith P | 7:14 Rx2 | | | Darcy C | 8:02 Rx2 | | | Caitlyn | 9:15 Rx | | | Nilsson | 7:55 Rx3 | | | Samantha Sy | 7:00 Rx | | | Chip | 8:22 Rx3 | | | Lynn S | Open | scaled | | Mandy N | Open | scaled | | Kelley P | 10:48 | 35#, bike | | Molly O | 7:49 Rx3 | | | Jake M | 6:24 Rx | | | Lindsey L | 8:02 Rx3 | | | Rees | 8:57 Rx3 | | | Carson Cl | 7:43 Rx2 | 35# | | Tim G | :-) | scaled | | Shelley S | 6:58 Rx3 | | | Chris W | 0 | Open | | Ryan S | 8:28 Rx2 | | | Shane S | 7:40 Rx3 | | | John B | 8:07 Rx | | | grant b | 7:45 Rx | | | Kristine | 6:53 Rx3 | | | Justin B | 9:26 Rx | | | Gisela | 7:46 Rx3 | | | Andrea G | 7:30 Rx2 | | | Shashank g | 8:30 Rx3 | | | Shane K | 9:45 Rx3 | | | Charles S | 6:31 Rx2 | | | Nirup | 3:45 | scaled |
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Warm Up Friday 16 June 2023
(Time)
2:00 row or bike
1 set:
20 single unders
10 alternating spiderman stretches
5 wall therapy squats
10 PVC pass throughs
20 single single double
5 wall therapy squats
10 PVC behind the neck snatch grip presses
5 wall therapy squats
20 double unders
banded shoulder stretches
10 alt warrior squat rotations
w/ snatch grip:
5 deadlifts to mid-thigh
5 deadlift-shrugs
5 hang high pulls
5 muscle snatches
5 overhead squats
5 squat snatches
*strength*
6 alt db deadlifts
6 alt db high pulls
6 alt db snatches
15 double unders
| 0% | | | | 0% |
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HIIT-Fit 16 June 2023
(Reps)
30 Minute Chipper
2:00work
:30rest between each round
2:00 RKBS, Max Reps
2:00 Max Cal Bike Sprint :20 w/:10rest x 4 rds
2:00 Burpee Box Jumps, Max Reps
2:00 10 M Plate Push, Max Reps
2:00 AMRAP
10 Plank Plate Walkovers
20 KB Around the World(10/each way)
2:00 100M Sprint+100M Jog+100M Sprint
2:00 KB Deadlift, Max Reps(1KB)
2:00 10 M Plate Push, Max Reps
2:00 Burpee Box Jumps, Max Reps
2:00 Bike Sprint:20+100M Run+Bike Sprint:20
2:00 AMRAP
10 Hollow body rocks
20 Russian Twists(1ct)
2:00 10 M Plate Push, Max Reps
| 0% | | | | 0% |
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