WOD Blog
 | Sat, May 21 2022 |  |
| Saturday 21 May 2022 | A Day at the Semifinals |
Saturday 21 May 2022
(Time, Rx2, Rx3)
Bi's and Tri's
5x5 superset:
Barbell Curls
DB Tricep Extensions
Metcon 30 min time cap
5 RFT:
20 RKBS
100m SA Farmers Carry
15 GHD
50m SA Waiters Walk
200m run
RX: 70/53 : 20/14 weighted GHD
RX2: 53/35 : Un-weighted GHD
RX3: Moderate weight / ab-mat sit-ups
| 0% |  | |  | 0% |
| Kristie W | 27:45 Rx3 | | | Molly O | 24:21 Rx3 | | | Ben Bar | 27:49 Rx2 | | | Rees | 28:05 Rx3 | | | Jennifer A | 29:21 Rx2 | | | Blake | 25:34 Rx3 | | | Rhonda D | 27:02 Rx3 | | | Kelley M | 26:18 Rx2 | | | Nick N | 27:01 Rx3 | | | Lynda | 24:40 Rx3 | | | Charles R | 30:00 Rx | | | Kelley P | 25:55 Rx3 | | | Mandy N | 28:10 Rx2 | |
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A Day at the Semifinals
(Time, Rx+, Rx2, Rx3)
W/ a partner for points
Rx
3 attempts to build to a heavy complex (TC: 12 mins)
3 Cleans
2 Front squats
1 Shoulder to overhead
Score: Collective weight of both partners highest lift
Rest 5 mins and set up barbell for WOD
10-20-30-40-50- (TC: 30)
Calorie Row/Ski
Push Press @ 75/55
GHD Sit-ups
On the dash:
6 Wall Walks or 40 ft. Handstand walk (kick up where you left off)
(Rx+)80 ft. Handstand walk
Rx 2
10-20-30-40-50-
Calorie Row
Push Press @ 55/35
AbMat Sit-ups
On the dash:
4 wall walks or 120ft bear crawl
Rx 3
5-10-20-30-40
Calorie Row
Push Press @ 45/35
AbMat Sit-ups
On the dash:
4 1/2 wall walks or 80ft. bear crawl
| 0% | | | | 0% |
| 1st | 20:54 Rx2 | Kelley M Sat, May 28, 2022 | | 2nd | 29:21 Rx3 | Rhonda D Sat, May 28, 2022 | | 1st | 23:18 Rx+ | Dylan Wa Sat, May 28, 2022
Luke Sy Sat, May 28, 2022 | | 2nd | 25:30 Rx | Ben Bar Sat, May 28, 2022 | | 3rd | 24:12 Rx2 | Adam D Sat, May 28, 2022 |
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