WOD Blog
 | Mon, Mar 13 2023 |  |
| Monday 13 March 2023 | Warm Up Monday 13 March 2023 | HIIT-Fit 13 March 2023 |
Monday 13 March 2023
(Rounds, Rx2, Rx3)
STRENGTH
6-4-4-2-2-2
Back Squat*
*Start Moderate-Heavy and build to Heavy 2-Rep.
AMRAP x 16 MINUTES
400m Run
15 KB Goblet Squats (70/53)
10 Russian KB Swings
Rx2 53/35
Rx3 200 M run | mod KB wt
* 100m = 1 Rep *
| 0% |  | |  | 0% |
| 1st | 4+2 Rx | Samantha Bu Mon, Mar 13, 2023 | | 2nd | 4+2 Rx2 | Darcy C Mon, Mar 13, 2023 | | 3rd | 3+21 Rx2 | Alice Mon, Mar 13, 2023 | | 1st | 4+19 Rx | William K Mon, Mar 13, 2023 | | 2nd | 4+2 Rx | Ben Ba Mon, Mar 13, 2023 | | 3rd | 4 Rx | grant b Mon, Mar 13, 2023 |
| Gretchen | 5+2 Rx3 | | | DeVonna | 5 Rx3 | | | Brian A | 4+4 Rx2 | | | Samantha Bu | 4+2 Rx | | | Jules | 4+24 Rx | | | Shane S | 4 Rx2 | | | Kim K | 5+15 Rx3 | | | William K | 4+19 Rx | | | Dylan Wa | Open | scaled | | Ryan S | 3+2 Rx2 | | | Ben Ba | 4+2 Rx | | | Elaine T | 4 Rx3 | | | Erin B | 4 Rx3 | | | Emily Ba | 4 Rx3 | | | Bill | 3+4 Rx3 | | | Molly O | 4 Rx2 | | | Caitlyn | 4 Rx | | | Jasmin | 4+4 Rx2 | | | Adam D | 4+4 Rx2 | | | Elijah | 4 Rx2 | | | Ben S | 4+9 Rx2 | | | Morgan S | 4 Rx2 | | | Blake | 4+1 Rx2 | | | Avinash | 4 Rx3 | | | Rees | 3 +4 Rx3 | | | April | 5+24 Rx3 | | | Darcy C | 4+2 Rx2 | | | Chip | 5+1 Rx3 | | | Lynn S | 5+1 Rx3 | | | Joseph B | 4 Rx3 | | | Brian H | 4 Rx3 | | | grant b | 4 Rx | | | Mandy N | 5 Rx3 | | | Nick N | 4+4 Rx3 | | | Kate D | 4+1 | 500m row w 53# | | Alice | 3+21 Rx2 | | | Amy S | Open | scaled | | Léa | 4+22 Rx3 | | | rylan | Open | scaled | | Justin C | 3+2 Rx | | | Shelli A | 4 Rx3 | Row | | Angel | 4+1 Rx2 | | | Shelley B | 5+1 Rx3 | | | Kenia | 5+2 Rx3 | | | Jennifer A | 5 Rx | | | Kyle r | 4 +4 Rx | |
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Warm Up Monday 13 March 2023
(Time)
AMRAP x 4 MINUTES
4 Deficit Calf Raises
4 Samson Lunges
4 KB RDL
4 Alt. 90/90 Hip rotations
Into…
AMRAP x 4 MINUTES
100m Run
5 Russian KB Swings
5 KB Goblet Squats
Wall Hip Stretches
Frog Stretch
w/ Barbell:
5 Tempo Back Squats
5 Back Squats
| 0% | | | | 0% |
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HIIT-Fit 13 March 2023
(Reps)
Running Clock for 28 Minutes
10 Minutes (0:00-10:00)
1000 M Row
with remaining time complete max reps:
Combo:DB RDL + Walking Lunges(2DB)
8 Minutes (10:00-18:00)
800 M Run
with remaining time complete max reps:
Single Arm Alt Devils Press
6 Minutes (18:00-24:00)
600 M Row
with remaining time complete max reps:
Bumper Plate Russian Twist
4 Minutes (24:00-28:00)
400 M Run
with remaining time complete max reps:
10 M Plate Push
| 0% | | | | 0% |
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