WOD Blog
 | Wed, Jun 28 2023 |  |
| Wednesday 28 June 2023 | Warm Up Wednesday 28 June 2023 | HIIT-Fit 28 June 2023 |
Wednesday 28 June 2023
(Rounds, Rx2, Rx3)
3 Sets:
- 100m waiter walk / farmer's carry (35/50) *two DB, change positions at 50m
- 3/3 TGU w/KB
AMRAP 16:
12/ 10 cal bike
10 alt. DB snatch (35/50 lb)
10 burpee box jump-overs (20/24 in)
Rx2
AMRAP 16:
12/10 cal bike
10 alt. DB snatch (25/35 lb)
10 burpee box jump-overs (20/24 in)
Rx3
AMRAP 16:
10/8 cal bike
10 alt. DB snatch (15/25 lb)
10 burpee box jump-overs (16/ 20 in)
| 0% |  | |  | 0% |
| 1st | 5+10 Rx | Samantha Sy Wed, Jun 28, 2023 | | 2nd | 4+30 Rx3 | Avinash k Wed, Jun 28, 2023 | | 3rd | 4+20 Rx3 | Sara P Wed, Jun 28, 2023 | | 1st | 5+23 Rx | John B Wed, Jun 28, 2023 | | 2nd | 5+12 Rx | Justin B Wed, Jun 28, 2023
Nick T Wed, Jun 28, 2023 | | 3rd | 5+1 Rx | Elijah A Wed, Jun 28, 2023 |
| Nick T | 5+12 Rx | | | Brian B | 3+22 Rx3 | | | Angela C | 4+27 Rx3 | | | Chris W | 0 | Open | | DeVonna | 4+13 Rx3 | | | Mauricio | 4+2 Rx3 | | | Sara P | 4+20 Rx3 | | | Ben Bar | 5+2 Rx3 | | | apurva s | 3+32 Rx3 | | | Erin B | 4+4 Rx3 | | | Keith P | 4+22 Rx2 | | | Caitlyn | 4+24 Rx | | | Darcy C | 4 Rx2 | | | Prathap | 3+22 Rx2 | | | Mandy N | 4+20 Rx2 | | | Nilsson | 3+22 Rx | | | Charles A | 3+12 Rx3 | | | Molly O | 4+13 Rx3 | | | Jules | 6+4 Rx | | | Matt S | 4+5 Rx2 | | | Tim G | 4+12 Rx | | | Chip | 4+1 Rx3 | | | Ben S | 4+20 Rx | | | Justin B | 5+12 Rx | | | Ben K | 3+10 Rx2 | | | Kendall B | 4+10 Rx3 | | | Avinash k | 4+30 Rx3 | | | Amanda Lo | 4+16 Rx2 | | | Brianna W | 4+2 | Mod | | Jake L | 4+4 Rx2 | | | Natalie M | 3+8 | Mod | | Noah Ma | 4+20 Rx | | | Samantha Sy | 5+10 Rx | | | William K | 5+19 Rx | | | grant b | 6 Rx | | | John B | 5+23 Rx | | | Luke Sy | 4+22 Rx | | | Shelli A | 4+2 Rx | | | Dan | 4+15 Rx2 | 35# | | Shashank g | 3+28 Rx3 | 15# | | Jennifer A | 6+10 Rx | | | Nirup | 3+1 Rx3 | | | Elijah A | 5+1 Rx | | | Norm | 3+26 Rx3 | Step over 50# 12 cal | | Emily B | 3+23 Rx3 | |
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Warm Up Wednesday 28 June 2023
(Time)
2min bike
1 set:
10 jumping air squats
10 DB RDLs
5 single-arm DB shoulder presses/arm
1min bike
1 set:
10 tuck jumps
10 DB bent-over rows
5 DB windmills/arm
elevated child's pose
pigeon pose
couch stretch
5 low box jumps
5 push ups
5 up downs
5 burpees
5 burpee box jump overs
6 alt. DB deadlifts
6 alt. DB high pulls
6 alt. DB snatches
1 round:
5 bike cals
6 alt. DB snatches
5 burpee box jump overs
| 0% | | | | 0% |
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HIIT-Fit 28 June 2023
(Reps)
40 Minute EMOM
Repeat 4 x
1- Row 200 M
2- Plate Push x 30 M
3- Max Reps, Slam balls
4- Row 150 M
5- Plate Push x 20 M
6- Max Reps, Reverse Burpees
7- Row 100 M
8- Plate Push x 10 M
9- Max Reps, Pull-ups
10- REST
| 0% | | | | 0% |
| Ben S | HF | HF | | Andrea R | HF | HF | | Bartman | HF | HF | | Henry B | HF | HF | | Elizabeth | HF | HF | | Kelli | HF | Tiffany HF | | Beth W | HF | HF | | Melanie | HF | HF | | Kip | HF | HF | | Maddie | HF | Gavin HF | | Brandey | HF | HF | | Dan | 156 Rx | HF | | Gisela | HF | HF | | Kate D | HF | HF | | Addie D | HF | HF | | Hannah D | HF | HF | | Olivia D | HF | HF |
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