WOD Blog
 | Wed, Mar 9 2022 |  |
| Wednesday 9 March 2022 | HIIT-Fit 9 March 2022 |
Wednesday 9 March 2022
(Rounds, Rx2, Rx3)
Gymnastics: (6 minute time cap)
EMOM 6
4-8 reps Bar Muscle Ups
RX 2:
3-5 Jumping/Banded Bar muscle-ups
OR
3-5 CTB pull-ups
RX 3:
5-7 Kip swings Or
5-7 Jumping CTB
THEN:
Amrap 10
250/200m Row
6 Dual DB burpees @ 2x50/35lbs
10 DB hang squat clean @2x50/35 lbs
RX 2:
250/200m Row
6 Dual DB Burpees @ 2x35/25 lbs
10 DB hang squat clean @2x35/20 lbs
RX 3:
250/200m Row
6 Burpees
10 DB hang squat clean @2xmoderate
| 0% |  | |  | 0% |
| 1st | 3+206 Rx3 | Rhonda D Wed, Mar 9, 2022 | | 2nd | 3+200 Rx3 | Alice Wed, Mar 9, 2022 | | 3rd | 3+197 Rx3 | DeVonna Wed, Mar 9, 2022 | | 1st | 3+261 Rx | John B Wed, Mar 9, 2022 | | 2nd | 3+100 Rx | Charles S Wed, Mar 9, 2022 | | 3rd | 3+26 Rx | Nilsson Wed, Mar 9, 2022 |
| DeVonna | 3+197 Rx3 | | | Angela C | 3+201 Rx3 | | | Bridget | 4+200 Rx3 | | | Dylan Wa | 4+253 Rx2 | | | Mauricio | 3+254 Rx3 | | | Sydney N | 4+209 Rx2 | | | Caity R | 3+205 Rx3 | | | Dan | 3+264 Rx3 | | | Redj | 3+208 Rx3 | | | Justin Fe | 3+84 Rx | | | Chip | 3+254 Rx3 | | | Kelley P | 3+204 Rx2 | | | Melanie | 3+209 Rx2 | | | Sierra D | 3+206 Rx2 | | | Savannah P | 3+98 Rx3 | | | Bill | 2+204 Rx3 | | | Silver-Leigh | 3+200 Rx2 | | | Adam D | 3+216 Rx2 | | | Josie | 3+209 Rx2 | | | Caitlyn | 0 | Open | | Codey | 4+120 Rx | | | Ben S | 0 | Open | | J.P. | 4-+130 Rx3 | | | Tim G | 3+251 Rx2 | | | Ben K | 2+261 Rx2 | | | Josh N | 3+169 Rx2 | | | Nilsson | 3+26 Rx | | | Jake L | 3+260 Rx2 | | | Alex L | 3+251 Rx2 | | | Brian H | 3+50 Rx3 | | | Megan Col | 3+210 Rx2 | | | Kristine | 4+63 Rx3 | | | Ben Bar | 3+257 Rx2 | | | Alice | 3+200 Rx3 | | | Autumn | 4+210 Rx2 | | | John B | 3+261 Rx | | | Tobie | 3+204 Rx | | | Ivan | 4 Rx2 | | | grant b | 5 Rx2 | | | Charles S | 3+100 Rx | | | Angel | 3+200 Rx2 | | | Christopher mi | 3+60 Rx2 | | | Jacob Bu | 3+169 Rx3 | 1ST BAR MUSCLE UP! | | Kim K | 3+108 Rx3 | | | Kenia | 2+209 Rx3 | | | Rhonda D | 3+206 Rx3 | | | Dylan D | 4 Rx3 | | | Emily K | 4 Rx | | | Shelli A | 4 Rx2 | | | William K | 3+250 Rx | | | Ashley P | 3+112 Rx | | | Luke D | 3+260 Rx2 | | | Jackson | 3+153 Rx3 | | | Taylor h | 3+120 Rx3 | | | Kate D | 3+210 Rx | | | Andrea G | 3+202 Rx2 | | | Lenin | 3+150 Rx2 | | | Gisela | 3+200 Rx3 | |
|
HIIT-Fit 9 March 2022
(Reps)
27 Min TABATA(6 Rounds)
:20work :10rest
Bike Sprint
Rev Burpees OR Hollow body rocks
Russian Twist
Bike Sprint
Mtn Climbers
Flutter kicks
Bike Sprint
KB Around the World(RT)
KB Around the World(LT)
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