WOD Blog
 | Fri, Jun 3 2022 |  |
 | Welcome: Léa |
| Friday 3 June 2022 | Warm Up Friday 3 June 2022 | HIIT-Fit 3 June 2022 |
Friday 3 June 2022 (Rounds, Rx2, Rx3) A. Weightlifting (TC: 15 min) Box Squat 1 RM Then... Amrap 10 minutes 3 Deficit hspu 6/4' 12 KBS @ 70/53 25’ Handstand walk Rx 2: Amrap 10 minutes 3 HSPU 12 KBS @ 53/35 :20 HS Hold Against The Wall (add shoulder taps if needed) Rx 3: Amrap 10 minutes 3 Pike HSPU 12 Russian KBS @ 53/35 50' DB OH Walk @ 2x 20/15lbs
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| 1st | 6+3 Rx2 | Kelley M Fri, Jun 3, 2022 | | 2nd | 7+15 Rx3 | Léa Fri, Jun 3, 2022 | | 3rd | 6 + 15 Rx3 | DeVonna Fri, Jun 3, 2022 | | 1st | 4+3 Rx | Luke Sy Fri, Jun 3, 2022 | | 2nd | 3+6 Rx | John B Fri, Jun 3, 2022 | | 3rd | 5+15 Rx2 | Adam D Fri, Jun 3, 2022 Dylan Wa Fri, Jun 3, 2022 |
| Nick T | Open | Open | | Angela C | 8 + 3 Rx3 | | | DeVonna | 6 + 15 Rx3 | | | Jacob Br | 6 + 3 Rx3 | | | Molly O | 7 + 3 Rx3 | | | Lara | 5 + 15 Rx3 | | | Andrew b | 6 + 15 Rx3 | | | Paige b | 7 Rx3 | | | Eric D | 5+15 Rx2 | | | Dylan Wa | 5+15 Rx2 | HSPU/53/HSW | | Hillary | 6 Rx3 | | | Emma E | 6 Rx3 | | | Jenica | 8+13 Rx3 | | | Charles S | 5+1 Rx2 | | | Mandy N | 5+13 Rx | | | Malissa | 8+11 Rx3 | | | Laura B | 9+15 Rx3 | | | Kelley M | 6+3 Rx2 | | | Emily K | 6+3 Rx | | | William K | 6+8 Rx3 | | | Léa | 7+15 Rx3 | | | Luke Sy | 4+3 Rx | | | Jules | 4 Rx2 | | | Linda B | 9 Rx3 | | | Kelley P | 5+1 Rx2 | | | Sam Re | 5 Rx2 | 6” deficit / 70lbs/ HS holds | | Jennifer A | 6+15 Rx2 | | | Mela | 4 +15 Rx3 | | | Charles R | 6 + 11 Rx | | | Connor Sk | 8 Rx3 | 275 | | Joshua h | 7 Rx3 | 350 | | Kate D | 6+14 Rx3 | 235 | | Adam D | 5+15 Rx2 | Chip didn’t enter our scores so I had too. | | Noah Ma | 6+4 Rx3 | | | Caity R | 7 Rx3 | | | Samantha Sy | 6 Rx3 | | | Jacob Bu | 6+8 Rx3 | | | John B | 3+6 Rx | | | Chris G | 6+3 Rx3 | | | Kristine | 8+3 Rx3 | | | Andrea G | 8 Rx3 | | | grant b | 6 Rx2 | | | Lenin | 10+3 Rx3 | | | Gisela | 7+3 Rx3 | | | Jenni | 6 Rx3 | |
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Warm Up Friday 3 June 2022 (No Results Tracked) A. General 100m Run 10 Air Squats to a box* 100m Run 10 Curtsy lunges 100m Run B. Mobility Lateral banded hip mobilization + knee drive 2 sets of 10-15 knee drive/leg C. Specific 3 sets 3-5/leg Single Leg glute bridge + band around the knees (adductions) 5-3-1 Box Squats @Asecending Tempo 4.1.X.1
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HIIT-Fit 3 June 2022 (Reps) 5 Rounds: 30 Minutes 1 Min:14 SA KB Thrusters,Max Abmat Sit-ups 1 Min:14 SA KB Power Cleans,Max Sit-ups 1 Min:7 Lat Burpees over KB,Max Sit-ups 2 Min:Run/Row/Bike 1 Minute Rest Score:Sit-up reps
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| Kate D | 151 Sit-ups | HF | | Kim C | 70 Sit-ups | HF | | Melanie | 180 Sit-ups | HF | | Beth W | 115 Sit-ups | HF | | jamey | 150 Sit-ups | HF |
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