 | WOD Blog |  |
Fri, Mar 17 |
 | Happy Birthday: Elsa |
| Friday 17 March 2023 | Warm Up Friday 17 March 2023 | HIIT-Fit 17 March 2023 |
Friday 17 March 2023
(Time, Rx2, Rx3)
ON A 10:00 RUNNING CLOCK...
Build to a Moderate Complex of :
1 Full Snatch
1 Overhead Squat
1 Full Snatch
10 SETS FOR TIME (TC 20 min)
3 Hang Power Snatch (135/95)
5 Chest to Bar Pull-Ups
7 Burpee Box Jumps
-Rest :30 b/t Sets-
(Score is Total Time)
Rx2 95/65 | pullups
Rx3 mod wt | v ring row | step up
| 100% |  | |  | 0% |
| 1st | 15:15 Rx2 | Amanda Lo Fri, Mar 17, 2023 | | 2nd | 18:57 Rx2 | Jasmin Fri, Mar 17, 2023 | | 3rd | 19:19 Rx2 | Kay Fri, Mar 17, 2023 | | 1st | 18:00 Rx | Ben S Fri, Mar 17, 2023 | | 2nd | 17:43 Rx2 | Adam D Fri, Mar 17, 2023 | | 3rd | 19:13 Rx2 | Ben Ba Fri, Mar 17, 2023 |
| Nick T | 20:00 Rx2 | 9 | | Jacob Br | 16:13 | scaled | | Brian A | 20:00 Rx3 | 9+8 | | Shane | 20:00 Rx3 | 7+5 | | Shelley B | 20:00 Rx3 | 8+12 | | Gretchen | 19:30 | scaled | | Ben Ba | 19:13 Rx2 | | | Elaine T | 19:40 Rx3 | | | Kay | 19:19 Rx2 | | | Nichole | 19:2 Rx2 | | | Erin B | 17:09 Rx3 | | | Jenica | 17:09 Rx3 | | | Nilsson | 20:00 Rx2 | | | Bill | 9:30 | 3 rds | | Jasmin | 18:57 Rx2 | | | Molly O | 18:42 Rx3 | | | Ben S | 18:00 Rx | | | Blake | 17:06 Rx3 | | | Adam D | 17:43 Rx2 | | | Amy S | Open | scaled | | Amanda Lo | 15:15 Rx2 | | | Elijah | 19:10 Rx3 | 95# | | April | 16:05 Rx3 | Hang power clean | | Ken | 20:00 Rx2 | 8+3 | | Avinash | 20:00 Rx3 | 9 | | Sammy | 19:48 Rx3 | |
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Warm Up Friday 17 March 2023
(Time)
Roll session
2 ROUNDS
100 M run
10 Up-Down
10 Step Ups
10 Kip Swings
8 BTN Snatch Push Press
Mobility:
3/3 World's Greatest Stretch
Banded Hip
1 ROUND
6 Burpee Tuck Jumps
6 Hang Snatch High Pulls
6 Hang Muscle Snatch
6 Hang Power Snatch
| 0% | | | | 0% |
|
HIIT-Fit 17 March 2023
(Reps)
12 Minute EMOM:
Complex/Unbroken/2 DB's
4 DB Push Press
3 DB Front Squat
2 DB Hang Clean
1 DB Thruster
Rounds 1-6: @ Mod Weight
Rounds 7-12: Increase Weight
Immediately into...
12 Minutes:
Max Calorie Bike
At top of Min 1-6 perform 5 Push-ups
At top of Min 7-12 perform 5 Burpees
Immediately into...
3 Minutes:
Max Reps:Pull-ups
Score: Total Bike Calories
| 0% | | | | 0% |
| 1st | 64 Cal | Melanie Fri, Mar 17, 2023 | | 2nd | 34 Cal | Andrea R Fri, Mar 17, 2023 | | 1st | 72 Cal | Bartman Fri, Mar 17, 2023 | | 2nd | 63 Cal | Kip Fri, Mar 17, 2023 | | 3rd | 40 Cal | Henry B Fri, Mar 17, 2023 |
| Bartman | 72 Cal | 40 pull-ups | | Henry B | 40 Cal | HF | | Andrea R | 34 Cal | 30 Band PU | | Melanie | 64 Cal | HF | | Kip | 63 Cal | 43 Chin-ups |
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