WOD Blog
 | Wed, Jun 8 2022 |  |
| Wednesday 8 June 2022 | Warm Up Wednesday 8 June 2022 | HIIT-Fit 8 June 2022 | Other Results |
Wednesday 8 June 2022 (Rounds, Rx2, Rx3) A. Weightlifting (TC: 15 min) Back Squat 4 x 1 @ 94-96% 4 x 3 @78-82% Rx 3 4 x 1 @ Heavy 4 x 3 @Moderate Then... Amrap 20 3 Burpee box jump overs 24/20' 6 DB Cleans @ 50/35lbs x 2 9 Cal Row Rx 2 3 Burpee box jump overs 24/20' 6 DB Cleans @ 35/20lbs x 2 9 Cal Row Rx 3 3 Burpees 6 DB Cleans @ moderate x 2 9 Cal Row
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| 1st | 11+13 Rx | Nichole Wed, Jun 8, 2022 | | 2nd | 9+2 Rx | Samantha Sy Wed, Jun 8, 2022 | | 3rd | 12+3 Rx2 | Kelley M Wed, Jun 8, 2022 | | 1st | 13+2 Rx | John B Wed, Jun 8, 2022 | | 2nd | 12+1 Rx | Dylan Wa Wed, Jun 8, 2022 | | 3rd | 10+3 Rx | Noah Ma Wed, Jun 8, 2022 |
| Angela C | 10+6 Rx3 | | | DeVonna | 9+15 Rx3 | | | Nichole | 11+13 Rx | | | Dylan Wa | 12+1 Rx | | | Ben Bar | 8+12 Rx | | | Lisa Y | 9+14 Rx3 | | | Hillary | 10+9 Rx2 | | | Lara | 8+2 Rx3 | | | Charles S | 9+3 Rx | | | Jenica | 11*6 Rx2 | | | Chip | 12+9 Rx3 | | | Matthew I | 8 + 13 Rx2 | | | Malissa | 9+9 Rx2 | | | Kelley M | 12+3 Rx2 | | | Lindsay R | 10+14 Rx3 | | | Nancy J | 7 Rx3 | | | Laura B | 9 Rx3 | | | Caitlyn | 8 Rx2 | | | Codey | 13+9 Rx | | | Keith P | 11 Rx2 | | | Sarah L | 8 Rx2 | | | Kate D | 7 Rx | (13mins) | | Matt S | 9+9 Rx3 | | | Connor Sk | 11 Rx2 | | | Joseph B | 9+15 Rx | | | Ben K | 9+9 Rx2 | | | Jules | 11+9 Rx | | | Jenni | 7 Rx3 | | | April | 9 Rx3 | | | Rees | 9+1 Rx3 | Burpee box step ups | | Nikki | 7 Rx3 | | | Alex L | 11+1 Rx2 | | | Jake L | 10+9 Rx2 | | | Nick N | 10+15 Rx | | | Erin B | 8 Rx3 | | | Samantha Sy | 9+2 Rx | No back squats | | Noah Ma | 10+3 Rx | | | John B | 13+2 Rx | | | Kristine | 11+3 Rx3 | | | Charles R | 14+4 Rx | | | Jason P | 13+9 Rx | |
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Warm Up Wednesday 8 June 2022 (No Results Tracked) A. General EMOM 4 mins Min 1: 5 double leg glute bridge + 5 single leg glute bridge + 5 squats Min 2: Row B. Mobility Dynamic hip to lat slide stretch 10 reps/side C. Specific Goblet squat hold + shift 3 x 10 seconds stretch/ankle. Stand up for 5-10 seconds before the next set
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HIIT-Fit 8 June 2022 (Reps) 35 Minutes:3 x thru 3 Minutes: :20 Up Downs 24 Wall balls Max Reps:TTB/Knee Raises 1 Min Rest 3 Minutes: 24/20 Cal Bike Max Reps:Double unders/Single unders 1 Min Rest 3 Minutes: :20 Up Downs 24 Alt KB Power Snatches Max Reps:Box Step ups(BW) 1 Min Rest
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| Kim C | Yes Rx | | | Beth W | Yes Rx | | | jamey | Yes Rx | |
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