WOD Blog
 | Wed, Jun 22 2022 |  |
| Wednesday 22 June 2022 | Warm Up Wednesday 22 June 2022 | HIIT-Fit 22 June 2022 |
Wednesday 22 June 2022 (Reps, Rx2, Rx3) A. Weightlifting (TC: 12 mins) Front squat 5 sets @ 70-75% 1 Squat 1 1/4 1 Paused Squat Rx 3 3 sets @ Moderate 2 Pause Squat Then... For Burpees (TC: 16 mins) 4 Sets of 3 min work, 1 min rest 20 Hang clean @ 115/75 20 TTB Max Bar facing burpees Rx 2 20 Hang clean @95/55 20 Toes to eye level Max Bar facing burpees Rx 3 15 Hang clean @ Light 15 Hanging Knee Raise Max Burpees
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| 1st | 116 Rx2 | Nichole Wed, Jun 22, 2022 | | 2nd | 71 Rx3 | Rhonda D Wed, Jun 22, 2022 | | 3rd | 45 Rx3 | DeVonna Wed, Jun 22, 2022 | | 1st | 44 Rx | Noah Ma Wed, Jun 22, 2022 | | 2nd | 43 Rx | John B Wed, Jun 22, 2022 | | 3rd | 11 Rx | Ben Bar Wed, Jun 22, 2022 |
| DeVonna | 45 Rx3 | | | Angela C | 66 Rx3 | | | Chris W | 47 Rx | | | Nichole | 116 Rx2 | 55 lb, TTB | | Andrew b | 62 Rx2 | | | Dylan Wa | 60 Rx2 | | | Sydney N | 39 Rx2 | | | Nick T | 0 | Open | | Dave | 35 Rx3 | | | Dan | 39 Rx3 | | | Lara | 54 Rx3 | | | David N | 52 Rx3 | | | Emma E | 31 Rx3 | | | Jenica | 42 Rx2 | | | Ben Bar | 11 Rx | | | Andrea C | 53 Rx3 | | | Bill | 53 Rx3 | | | Nancy J | 33 Rx3 | | | Josh O | 30 Rx3 | | | Malissa | 55 Rx3 | | | Shelley S | 52 Rx3 | | | Ben K | 10 Rx2 | | | Jules | 42 Rx3 | 2 rounds RX | | William K | 52 Rx2 | | | Sam Re | 57 Rx | | | Eric D | 31 Rx2 | | | Alex L | 45 Rx2 | | | Erin B | 34 Rx3 | | | Nick N | 49 Rx2 | | | Emily K | 30 Rx | | | Tim G | 33 Rx2 | | | Mandy N | 58 Rx | | | Kelli | 71 Rx3 | | | John B | 43 Rx | | | Noah Ma | 44 Rx | | | Kristine | 80 Rx3 | | | Rhonda D | 71 Rx3 | | | Connor Sk | 45 Rx3 | | | Melanie | 40 Rx2 | | | Jennifer A | 10 Rx | | | Kenia | 40 Rx3 | | | Angel | 40 Rx3 | | | Graham | 7 Rx | |
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Warm Up Wednesday 22 June 2022 (No Results Tracked) A. General 2 sets 100m Run 30sec Front rack stretch on floor or box 10 Rotating scorpions B. Mobility Goblet squat hold + shift 3 x 10 seconds stretch/ankle. Stand up for 5-10 seconds before the next set C. Specific 3 sets 4 Pause Front squat@ Ascending 1 1/4 Bulgarian split squats 4 / side
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HIIT-Fit 22 June 2022 (Time) For Time:Partner WOD Chipper: 200 M Run each/Max Chin-ups(switch) 100 M Bear Crawl(1 person working at a time) 50 Wall ball sit-ups(Pass Wb to partner) 25 Synchro Russian KBS at Heavy then... 10 Rounds(5 Rds Each) 5 KB Deadlift Highpulls at Heavy 10 M Burpee + Broad Jump 15 Wall balls Partner A:Complete 1 Full Round Partner B:Max Cal Row Switch Score:Time to complete and total Cal on Row
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| Bartman | 27:56 | 136 cal | | Henry B | 27:56 | 136 cal | | Andrea R | 33:34 | 147 cal | | Kelley P | 31:48 | 176 cal | | Blake | 31:48 | 176 cal | | jamey | 33:34 | 147 cal |
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