WOD Blog
 | Fri, Jul 1 2022 |  |
| Friday 1 July 2022 | Warm Up Friday 1 July 2022 | HIIT-Fit 1 July 2022 | 1 RM Clean + Jerk | Other Results |
Friday 1 July 2022 (Time, Rx2, Rx3) A. Weightlifting (TC: 15 min) Clean & Jerk 1RM Rx 3 Every 2 min for 14 min 3 Clean and Jerk @ moderate Then... 2 rounds for time (TC: 12mins) 50 WallBalls 20/14 50 KBS @ 53/35 Rx 2 50 Wall Balls 16/12 50 KBS @ 44/26 Rx 3 2 rounds for time 40 Wall Balls 14/10 30 KBS @35/20
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| 1st | 10:28 Rx3 | Léa Fri, Jul 1, 2022 | | 2nd | 11:23 Rx3 | Samantha Sy Fri, Jul 1, 2022 | | 1st | 8:03 Rx | Noah Ma Fri, Jul 1, 2022 | | 2nd | 8:40 Rx | Dylan Wa Fri, Jul 1, 2022 | | 3rd | 10:30 Rx | Luke Sy Fri, Jul 1, 2022 |
| Chris W | 9:00 Rx | | | Nick T | 12:00 Rx | | | Jacob Br | 11:40 Rx3 | Rx > Rx 3 | | Sydney N | 8:19 Rx | | | Matt R | 7:36 Rx3 | | | Molly O | 9:06 Rx3 | | | Dave | 10:44 Rx3 | | | Luke Sy | 10:30 Rx | | | Andrew b | 11:31 Rx2 | | | David N | 9:15 Rx2 | | | Dylan Wa | 8:40 Rx | | | Kristie W | 10:56 Rx2 | | | Ben Bar | 11:50 Rx | | | Travis | 5:24 Rx3 | | | Ashley S | 5:24 Rx3 | | | Amy S | 10:28 Rx3 | | | Amanda Lo | 11:45 Rx2 | | | Léa | 10:28 Rx3 | | | Keith P | 10:54 Rx2 | | | Gena | 11:57 Rx2 | | | Eric D | 10:32 Rx | | | Tim G | 11:25 Rx | | | Sam Re | 8:18 Rx | | | Cody T | 6:07 Rx3 | | | Sara T | 6:30 Rx3 | | | Jenni | 11:11 Rx3 | | | Jules | 8:43 Rx | | | Noah Ma | 8:03 Rx | | | Samantha Sy | 11:23 Rx3 | | | Melanie | 27:14 | scaled | | Bartman | 27:19 | scaled | | Henry B | 29:06 | scaled | | Andrea R | 28:33 | scaled | | Jennifer A | 29:35 | scaled | | Kim C | 33:09 | scaled | | Lynda | 25:57 | scaled | | Beth W | 31:04 | scaled | | Luke D | 29:33 | scaled | | Redj | 30:53 | scaled | | Jeffrey D | 56:40 | scaled | | Dylan D | 40:16 | scaled | | Jason P | 8:14 Rx | |
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Warm Up Friday 1 July 2022 (No Results Tracked) A. General 100m Run 10 banded good mornings 200m Run 10 Banded T pull aparts 200m Run @ higher intensity B. Mobility Band shoulder Banded front rack C. Specific 10 Air Squats W/ Barbell 5 Good mornings 5 Elbow Rotations 5 Press + Reach 5 Front Squat 3 clean first pull 3 muscle clean 3 power clean 3 Tempo squat cleans 3 jerk dips 3 push press 3 Jerk 3 tempo clean & jerk (slow down first pull) 3-5 Clean + Jerk @ 10-20%
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HIIT-Fit 1 July 2022 (Time) For Time: 'Stars & Stripes' Chipper: Buy-in: 20M Bear Crawl+22 HR Push-ups 50 DB Hang Clean+Push Press(2DB) 13 V-ups 50 Single unders 13 Pull-ups/Vertical Ring Rows 50 DB Box Step ups(2DB,Frt Rack) 13 V-ups 50 Single unders 13 Pull-ups/Vertical Ring Rows 50 Box Dips 13 V-ups 50 Single unders 13 Pull-ups/Vertical Ring Rows 50 Plank DB Pull Throughs 13 V-ups 50 Single unders 13 Pull-ups/Vertical Ring Rows 50M DB Farmers Carry 13 V-ups 50 Single unders 13 Pull-ups/Vertical Ring Rows Cash-out: 20M Bear Crawl+22 HR Push-ups
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1 RM Clean + Jerk (Weight) 1 RM Clean + Jerk Suggested Rep Scheme Power + Squat Clean / 1 Jerk 3 + 2 @30-50% 3 + 2 @60% 1 + 2 @70% Clean + Jerk 1 @80% 1 @87.5% 1 @95% 1 @101-105%
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| Chris W | 225 Rx | | | Nick T | 180 Rx | PR | | Jacob Br | 175 Rx | PR | | Sydney N | 115 Rx | PR | | Matt R | 145 Rx | | | Molly O | 65 Rx | PR | | Dave | 155 Rx | | | Luke Sy | 255 Rx | | | Andrew b | 175 Rx | PR | | David N | 125 Rx | | | Gena | 80 Rx | | | Eric D | 245 Rx | | | Tim G | 185 Rx | | | Sam Re | 260 Rx | |
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