WOD Blog
 | Wed, Jul 6 2022 |  |
 | Happy Birthday: ASHLYN |
| Wednesday 6 July 2022 | Warm Up Wednesday 6 July 2022 | HIIT-Fit 6 July 2022 |
Wednesday 6 July 2022 (Rounds, Rx2, Rx3) A. Weightlifting (TC: 15 mins) Hang Squat Snatch @ below the knees 2-2-2-2-2 @ 70-80% Rx 3 Hang Squat Snatch @ below the knees 2-2-2-2-2 @ moderate (Keep weight the same) Then... AMRAP 15minutes 20 Wall Balls 20/14 lbs 60 Double-unders 20 Hang cleans 95/65 lbs Rx 2 15 Wall Balls 20/14 lbs 40 DU 15 Hang cleans @ 95/65 lbs Rx 3 15 Wall Balls 12/8 lbs 60 Single Unders 15 Hang cleans @ Light
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| 1st | 5 Rx2 | Samantha Sy Wed, Jul 6, 2022 | | 2nd | 5+65 Rx3 | Rhonda D Wed, Jul 6, 2022 | | 3rd | 4+77 Rx3 | Lynn S Wed, Jul 6, 2022 | | 1st | 3+73 Rx | Justin B Wed, Jul 6, 2022 | | 2nd | 3+20 Rx | John B Wed, Jul 6, 2022 | | 3rd | 4+4 Rx2 | Tim G Wed, Jul 6, 2022 |
| Nick T | Open | Open | | Chris W | Open | Open | | Angela C | 4+75 Rx3 | | | Caity R | 4+76 Rx3 | | | Lara | 5 Rx3 | | | Andrew b | 3 + 15 Rx2 | | | Paige b | 4 + 45 Rx3 | | | Molly O | 5 + 25 Rx3 | | | Melanie | 5+6 Rx3 | | | Dylan Wa | 5+10 Rx3 | | | Keith P | 5 Rx3 | | | James T | 4+10 Rx | | | Samantha Sy | 5 Rx2 | | | Kelsey T | 7+5 Rx2 | | | Adam D | 4+2 Rx3 | | | Jeffrey D | 3+15 Rx3 | | | Dylan D | 3+61 Rx3 | | | Autumn | 5+35 Rx2 | | | Ashley S | 4+15 Rx3 | | | Travis | 4 Rx3 | | | Emily K | 4+89 Rx | | | Mandy N | 4 Rx2 | | | Kim K | 4+82 Rx3 | | | Ben K | 4+20 Rx3 | | | Sara T | 3+40 Rx3 | | | Jenni | 4+41 Rx3 | | | Gena | 4 Rx3 | | | Jake L | 2+81 Rx | | | Chris G | 6+6 Rx3 | | | April | 6 Rx3 | | | Alex L | 3+80 Rx | | | Justin B | 3+73 Rx | | | Jacob Bu | 4+10 Rx3 | | | Tim G | 4+4 Rx2 | | | Kelli | 5+10 Rx3 | | | Val | 3+40 Rx | | | Josh O | 3+60 Rx2 | | | Lynn S | 4+77 Rx3 | | | Jules | 4+55 Rx | | | William K | 3+84 Rx | | | Cody T | 4+38 Rx3 | | | Nancy J | 4 Rx3 | | | Bill | 4 Rx3 | | | Tobie | 5 Rx3 | | | Noah Ma | 4+10 Rx3 | | | John B | 3+20 Rx | | | Charles S | 4+3 Rx3 | | | Redj | 4 Rx3 | | | Amanda Lo | 3+8 Rx | | | Rhonda D | 5+65 Rx3 | | | Dan | 5+75 Rx3 | |
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Warm Up Wednesday 6 July 2022 (No Results Tracked) A. General 100m Run 10 Rotating scorpions 10 Muscle snatch (no hook grip, no contact) 10 btn Snatch push press B. Mobility World greatest stretch 10-15 rep/side C. With an empty barbell -5 OHS -5 Snatch balance -5 Tall snatch -5 Tempo low hang snatch
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HIIT-Fit 6 July 2022 (Rounds) 30 Minutes:3 x thru 4 Min AMRAP: Bike 24/20 AMRAP:Alt SA DB Clusters REST 1 Minute 4 Min AMRAP: 10 Burpee Box Jump overs 12 Abmat Sit-ups ...Pick up where you left off each round REST 1 Minute Score:BBJO/Sit-ups total rounds + side note w/Cluster reps
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| jamey | 5 (44) | scaled | | Andrea R | 5 + 15 (51) | scaled | | Alice | 4 (58) | scaled |
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