WOD Blog
 | Wed, May 11 2022 |  |
| Wednesday 11 May 2022 | Warm up 11 May 22 | HIIT-Fit 11 May 2022 |
Wednesday 11 May 2022
(Time, Rx2, Rx3)
Gymnastics: (TC: 10)
3 unbroken sets:
2-4 Strict Pull-ups
5-10 Kipping Pull-ups
3-5 Tempo Pull-ups
RX 2:
3 sets
1-3 Strict pull ups
3-5 kipping pull ups
3-5 tempo assisted
Rest 3 minutes
RX 3:
3 sets
5 Banded Lat Pull Down
2-4 Assisted Strict Pull Ups
THEN:
Every 3 minutes for 12mins
2 rounds
12 OH Squats @95/65 lbs
12 Box Jump over @24/20'
RX 2:
12 OH Squats @75/55
12 Box Jump over @24/20'
RX 3:
8-10 OH Squats @light
8-10 Box Jump over @low
(Score is slowest round)
| 0% |  | |  | 0% |
| 1st | 2:33 Rx2 | Nichole Wed, May 11, 2022 | | 2nd | 3:00 Rx3 | DeVonna Wed, May 11, 2022 | | 1st | 2:30 Rx | Dylan Wa Wed, May 11, 2022 | | 2nd | 3:00 Rx2 | Ben Bar Wed, May 11, 2022 | | 3rd | 1:13 Rx3 | John B Wed, May 11, 2022 |
| Jacob Br | 3:00 Rx3 | | | DeVonna | 3:00 Rx3 | | | Nick T | 3:00 Rx3 | | | Caity R | 3:00 Rx3 | | | Jenni | 3:00 Rx3 | | | Nichole | 2:33 Rx2 | | | Dave | 3:00 Rx3 | | | Ben Bar | 3:00 Rx2 | | | Dylan Wa | 2:30 Rx | | | Mauricio | 3:00 Rx3 | | | Hillary | 3:00 Rx2 | | | Sydney N | 3:00 Rx2 | | | David N | 3:00 Rx2 | | | Andrew b | 2:00 Rx3 | | | Reanna | 1:52 Rx3 | | | Lara | 3:00 Rx3 | | | Jenica | 2:03 Rx3 | | | Silver-Leigh | 2:35 Rx3 | | | Chip | 2:20 Rx3 | | | Melanie | 2:21 Rx3 | | | Sierra D | 2:28 Rx3 | | | Laura B | 2:45 Rx3 | | | Redj | 2:42 Rx3 | | | Linda B | 2:18 Rx3 | | | Eric D | 2:02 Rx3 | | | Kate D | 3:00 Rx3 | | | Joseph B | 2:32 Rx3 | | | Justin B | 2:01 Rx3 | | | Josh N | 2:00 Rx3 | | | Ben K | 2:45 Rx3 | | | John B | 1:13 Rx3 | | | Emma E | 3:00 Rx3 | | | Alex L | 3:00 Rx3 | | | Christopher mi | 3:00 Rx3 | | | Codey | 3:00 Rx3 | | | Amanda Lo | 0 | Open | | Amy S | 0 | Open | | Tobie | 3:00 | Mod | | grant b | 2:19 Rx | | | Dylan D | 2:04 Rx3 | | | Kevin b | 2:15 Rx3 | | | Noah Ma | 3:00 Rx3 | | | Lauren Sc | 2:29 Rx3 | | | Narda | 3:00 Rx3 | | | Jackson | 2:42 Rx3 | | | Jennifer A | 3:00 Rx2 | |
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Warm up 11 May 22
(No Results Tracked)
A. General
100 m run
10 rotating scorpions
100 m run
10 Pause Ring rows
100 m run
10 Beat swings
B. Mobility
PNF Pigeon Stretch
5 seconds Contraction, pushing knee into the floor
5 seconds stretch, relax and bring the chest over the knee
C. Specific (Pre metcon)
Test round
12 OHS @working weight
12 BJ overs
| 0% | | | | 0% |
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HIIT-Fit 11 May 2022
(Time)
Deck of Cards Workout:
Hearts = Wall balls
Clubs = Push-ups
Spades = Russian KBS
Diamonds = Abmat Sit-ups
Ace = 11 reps
Jack, Queen, King = 10 reps
Joker #1 = 2 Min Max Cal Bike
Joker #2 = 2 Min Max Cal Row
Score:Total Bike/Row Calories
| 0% | | | | 0% |
| Andrea R | 35 cal | HF | | Bartman | 54 cal | HF | | Henry B | 27 cal | HF | | jamey | 45 cal | HF | | Kim C | 28 cal | HF | | Tyler h | 57 cal | Sarah 41cal | | Charlie E | 63 cal | HF | | Beth W | 38 cal | HF | | Tristan | 51 cal | HF | | Erin B | 32 cal | HF | | Janelle | 40 cal | HF | | Jeffrey D | 58 cal | HF |
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