WOD Blog
 | Mon, May 2 2022 |  |
| Monday 2 May 2022 | Warm Up Monday 2 May 22 | HIIT-Fit 2 May 2022 |
Monday 2 May 2022 (Reps, Rx2, Rx3) A. Gymnastics Strength (15 Minute time cap) 5 rounds of Strict weighted pull-ups 5RM RX 2: Max Strict Pull Ups or Band assisted RX 3:5 x Slowest possible negative THEN: 5 rounds of. (TC: 18 minutes) AMRAP 2 minutes 15/12 Cal Bike In remaining time: Max Clean & Jerk @155/105 lbs Rest 1:30 minutes between AMRAPs RX 2: 12/10 Cal Bike Max Clean & Jerk @135/85 RX 3: 10/8 Cal Bike Max Clean @ moderate to light
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| 1st | 49 Rx2 | Nichole Mon, May 2, 2022 | | 2nd | 28 Rx2 | Shelli G Mon, May 2, 2022 | | 3rd | 81 Rx3 | Kenia Mon, May 2, 2022 | | 1st | 37 Rx | Justin B Mon, May 2, 2022 | | 2nd | 33 Rx | John B Mon, May 2, 2022 | | 3rd | 46 Rx2 | Dylan Wa Mon, May 2, 2022 |
| Hillary | 32 Rx2 | | | Samantha Sy | 40 Rx3 | | | Caity R | 20 Rx3 | | | Dan | 38 Rx3 | | | Kyle r | 28 Rx2 | | | Dylan Wa | 46 Rx2 | | | Dave | 35 Rx3 | | | Mauricio | 39 Rx3 | | | Sydney N | 44 Rx2 | | | grant b | 41 Rx | | | Nichole | 49 Rx2 | | | David N | 25 Rx3 | | | Andrew b | 35 Rx3 | | | Ben Bar | 39 Rx2 | | | Kristie W | 56 Rx3 | | | Michelle M | 31 Rx3 | | | Michael M | 27 Rx3 | | | Kelsey T | 46 Rx2 | | | Jenni | 40 Rx3 | | | James T | 30 Rx | | | Chip | 22 Rx3 | | | Savannah P | 18 Rx3 | | | Amy S | 33 Rx2 | | | Bill | 25 Rx3 | | | Sierra D | 32 Rx3 | | | Shelli G | 28 Rx2 | | | Silver-Leigh | 40 Rx3 | | | Molly O | 30 Rx3 | | | Autumn | 50 Rx2 | | | Laura B | 39 Rx3 | | | Linda B | 41 Rx3 | | | Jami | 52 Rx3 | | | Charles R | 52 Rx | 12-10-10-10-10 | | Kelley P | 32 Rx2 | | | Natalie M | 27 Rx3 | | | Josh N | 32 Rx3 | | | Keith l | 24 Rx2 | | | Megan P | 36 Rx3 | | | Justin B | 37 Rx | | | Ben K | 28 Rx2 | | | Sam Re | 46 Rx | | | Rees | 36 Rx3 | | | DeVonna | 44 Rx3 | | | Emma E | 33 Rx3 | | | Mela | 37 Rx3 | | | Tim G | 30 Rx2 | | | Brian H | 27 | scaled | | Mandy N | 59 Rx2 | | | Josh O | 32 Rx2 | | | Jacob Bu | 38 Rx3 | | | John B | 33 Rx | | | Caitlyn | 35 Rx3 | | | Codey | 54 Rx | | | Ashley P | 55 Rx2 | | | Kristine | 51 Rx3 | | | Emily K | 50 Rx | | | Amanda Lo | 24 Rx2 | | | Andrea G | 34 Rx2 | | | Shelli A | 42 Rx2 | | | William K | 38 Rx | | | Lenin | 40 Rx3 | | | Lynn S | 46 Rx3 | | | Gisela | 46 Rx3 | | | Jason P | 52 Rx | | | Jules | 38 Rx | | | Luke D | 26 Rx2 | | | Kate D | 35 Rx | | | Narda | 38 Rx3 | 65 | | Angel | 20 Rx2 | | | Jennifer A | 40 Rx2 | | | Alice | 50 Rx3 | 55 | | Jackson | 35 Rx3 | 65 | | Tobie | 35 Rx | | | Kenia | 81 Rx3 | 35 |
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Warm Up Monday 2 May 22 (No Results Tracked) A. General 60sec Row/Bike/Run/Ski @ easy 30 sec Pause ring rows 45sec Row/Bike/Run/Ski @ Moderate 30sec Banded T pull aparts 30sec Row/Bike/Run/Ski @ Hard B. Mobility Front rack bent elbow stretch 5 x/side 5sec contract + 5 sec relax C. Specific (pre metcon) 2 sets 3 clean first pull 3 hang muscle clean 3 low hang power clean 3 jerk dips 3 push press 3 Push Jerk 3 tempo clean & jerk 5-10 Cal Machine @hard
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HIIT-Fit 2 May 2022 (Reps) 35 Minutes: 3 x thru 3 Minutes: *Movement changes every round Round 1: 40 SA KB Power Cleans(20/arm) Max Meter Bear Crawl Round 2: 40 KB Swings Max Meter Bear Crawl Round 3: 40 SL KB RDL(20/leg) Max Meter Bear Crawl REST 1 Min 3 Minutes: 400 M Run Max Reps:Wall balls REST 1 Min 3 Min AMRAP: 'Cindy' 5 Pull-ups 10 Push-ups 15 Air Squats (Rx+ wear weighted vest) REST 1 Min Score:Wall ball reps
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| Kelley P | 44 Wb | HF | | Andrea R | 12 Wb | HF | | Bartman | 45 Wb | HF | | Henry B | ? | HF | | Kim C | 30 Wb Thrusters | HF | | Tyler h | 33 Wb | Sarah 18Wb | | Charlie E | 36 Wb | HF | | Luke D | 77 Wb | HF | | Tristan | 27 Wb | HF | | jamey | 21 Wb | HF | | Blake | ? | HF |
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