WOD Blog
 | Mon, Apr 25 2022 |  |
| Monday 25 April 2022 | Warm up Monday 25 April 22 | HIIT-Fit 25 April 2022 |
Monday 25 April 2022
(Rounds, Rx2, Rx3)
Gymnastics: (10 minute time cap)
HS walk
10mins of HS walk drills
-Piked walks
-Wall walks + wall facing
hs hold
-Wall kick ups
-HS Walk to wall (4ft max)
-HS walk with a spotter
THEN:
AMRAP 20minutes
5 Strict CTB
10 Ring push-ups
20 Box step-ups @24/20'
RX 2:
5 Assisted CTB
10 push-ups
15 box step-ups @24/20'
RX 3:
5 Jumping CTB
10 Hand Elevated pushups
20 plate step-ups
| 0% |  | |  | 0% |
| 1st | 9+2 Rx2 | Nichole Mon, Apr 25, 2022 | | 2nd | 7+8 Rx2 | Shelli G Mon, Apr 25, 2022 | | 3rd | 8+10 Rx3 | Kenia Mon, Apr 25, 2022 | | 1st | 10+15 Rx | John B Mon, Apr 25, 2022 | | 2nd | 8+21 Rx | Ben Bar Mon, Apr 25, 2022 | | 3rd | 7+15 Rx | Luke Sy Mon, Apr 25, 2022 |
| DeVonna | 7+5 Rx3 | | | Samantha Sy | 5+4 Rx3 | | | Nichole | 9+2 Rx2 | Ring push ups and 20 box step ups | | Jenni | 5+5 Rx3 | | | Mauricio | 8 Rx3 | | | Dylan Wa | 8+12 Rx3 | | | Hillary | 9+2 Rx3 | | | Jenica | 10 Rx3 | | | Luke Sy | 7+15 Rx | With vest | | Michelle M | 6+5 Rx3 | | | Ben Bar | 8+21 Rx | | | Michael M | 8 Rx2 | | | Chip | 6 Rx2 | | | grant b | 8+18 Rx | | | Melanie | 9+13 Rx2 | | | Bill | 5 Rx3 | | | Savannah P | 6+22 Rx3 | | | Shelli G | 7+8 Rx2 | | | Debbie | 9 Rx3 | | | Silver-Leigh | 11 Rx2 | | | Julia U | 8+15 Rx2 | | | Kelsey T | 10 x 9 Rx2 | scaled | | Adam D | 7 Rx | | | Linda B | 9 Rx3 | | | Jami | 7+10 Rx3 | | | Laura B | 6 Rx3 | | | James T | Open | scaled | | Eric D | 8+8 Rx2 | | | John B | 10+15 Rx | | | Mela | 7 Rx3 | | | Justin B | 7+8 Rx | | | Ben S | 6 Rx2 | | | Josh N | 6+25 Rx2 | | | Caitlyn | 6 Rx2 | | | Kevin b | 8 Rx2 | | | Chris G | 8+23 Rx2 | 5 C2B, 10 regular PU, 20 box step ups. | | Molly O | 11+16 Rx3 | | | Brian H | 8+17 Rx2 | | | April | 8+24 Rx3 | | | Tim G | 9+4 Rx2 | | | Autumn | 9+7 Rx2 | | | William K | 9+5 Rx | | | Erin B | 7 Rx3 | | | Charles S | 8+16 Rx2 | | | Charles R | 11+18 Rx | | | Dan | 10+27 Rx2 | | | Dylan D | 11+2 Rx3 | | | Lauren Sc | 8+27 Rx3 | | | Jason P | 8+1 Rx | | | Narda | 8+7 Rx3 | | | Kyle r | 9+5 Rx3 | | | Angel | 6+11 Rx2 | | | Kenia | 8+10 Rx3 | | | Andrea G | 7+16 Rx2 | | | Lenin | 8 Rx2 | | | Gisela | 6+15 Rx2 | | | Jennifer A | 13+5 Rx2 | | | Luke D | 10+1 Rx | |
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Warm up Monday 25 April 22
(No Results Tracked)
A. General
2 rounds
200m Run @Easy
25'/25' Single arm OH Carry
5/5 Single Arm Bent Over Row
B.Mobility
Banded wrist rocks
2 sets of 10 -15reps/wrist, hold every stretch for 2-3 seconds
C. Metcon Prep
3 Strict CTB
5 Ring push-ups
6 Alternating box step-ups
| 0% | | | | 0% |
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HIIT-Fit 25 April 2022
(Reps)
On a continuously running clock for 26 Min
0:00-3:00
Ladder 1..2..3...
Russian KBS
Burpees
3:00-7:00
Max Cal Bike
7:00-15:00
AMRAP:
5 DB Hang Squat Clean(2DB)
10 DB Push Press(2DB)
15 Abmat Sit-ups
15:00-19:00
Max Cal Row
19:00-22:00
Ladder 1..2..3...
Russian KBS
Burpees
22:00-26:00
AMRAP:
20 Air Squats
50ft Shuttle Run x 10
Score:Total Bike/Row Calories
| 0% | | | | 0% |
| Andrea R | 57.5 Cal | HF | | Bartman | 82 Cal | HF | | Henry B | HF | HF | | Lynda | 55 Cal | HF | | Beth W | 61 Cal | HF | | Charlie E | 106 Cal | HF | | Tristan | 86 Cal | HF | | Luke D | 91 Cal | HF | | Jeffrey D | 80 Cal | HF | | Tyler h | 82 Cal | HF | | jamey | 65 Cal | HF |
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