WOD Blog
 | Wed, Jul 13 2022 |  |
| Wednesday 13 July 2022 | Warm Up Wednesday 13 July 2022 | HIIT-Fit 13 July 2022 |
Wednesday 13 July 2022
(Rounds, Rx2, Rx3)
A. Plyometrics (TC: 12 mins)
Seated High Box Jump
5-5-5-5-5 @As high as possible
Rest as needed between sets
Rx 3
Box Jumps
Then...
Amrap 16 minutes
Rx
100 meter pinch plate carry @ 25/15
10 Shoulder to OH @ 135/95 lbs
12 Cal Row
Rx 2
100 meter pinch plate carry @ 15/10
10 Shoulder to OH @ 115/85 lbs
12 Cal Row
Rx 3
50 meter pinch plate carry @ 15/10
10 Shoulder to OH @ moderate
8 Cal Row
| 0% |  | |  | 0% |
| 1st | 5+1 Rx3 | Erin B Wed, Jul 13, 2022 | | 2nd | 4+22 Rx3 | Lynn S Wed, Jul 13, 2022 | | 3rd | 4+15 Rx3 | Léa Wed, Jul 13, 2022 | | 1st | 5 Rx | John B Wed, Jul 13, 2022
Luke Sy Wed, Jul 13, 2022 | | 2nd | 4+18 Rx | Noah Ma Wed, Jul 13, 2022 | | 3rd | 4+5 Rx | Charles S Wed, Jul 13, 2022 |
| DeVonna | 4+5 Rx3 | | | Caity R | 4 Rx3 | | | Jacob Br | 4+1 Rx2 | | | Angela C | 4+5 Rx3 | | | Hillary | 4+12 Rx2 | | | Dave | 5+5 Rx3 | | | Mauricio | 5 Rx3 | | | Jenica | 6 Rx3 | | | Lara | 4+12 Rx3 | | | Charles S | 4+5 Rx | | | Mandy N | 4+12 Rx3 | | | Nick N | 5 Rx3 | | | Margaret | 4+2 Rx3 | | | Alice | 4+12 Rx3 | | | Andrew b | 4+12 Rx2 | | | Emma E | 4+1 Rx3 | | | Melanie | 5 Rx3 | | | Michelle M | 3+15 Rx3 | | | Noah Ma | 4+18 Rx | | | Luke Sy | 5 Rx | | | Ben Bar | 4 Rx | | | Sierra D | 4+3 Rx3 | | | Travis | 4 Rx3 | | | Ashley S | 4+13 Rx3 | | | Bill | 4+2 Rx3 | | | Léa | 4+15 Rx3 | | | Sara T | 3+1 Rx3 | | | Tiffany B | 4+20 Rx | | | J.P. | 4+1 Rx | | | Joseph B | 4+2 Rx3 | | | Jules | 4+2 Rx | | | Amanda Lo | 4+2 Rx2 | | | Jenni | 4+2 | scaled | | Erin B | 5+1 Rx3 | | | Jake L | 5 Rx2 | | | Eric D | 6+2 Rx | | | Molly O | 5+18 Rx3 | | | Alex L | 4+12 Rx2 | | | Kelli | 6+11 Rx3 | | | Tim G | 5 Rx2 | | | Autumn | 5 Rx2 | | | Graham | 4+9 Rx | | | Lynn S | 4+22 Rx3 | | | April | 5+18 Rx3 | | | Andrea R | 35:06 + 151 | scaled | | Bartman | 31:00 + 175 | scaled | | Henry B | 31:00 + 175 | scaled | | jamey | 23:40 + 128 | scaled | | Lynda | 35:06 + 151 | scaled | | Beth W | 30:30 + 172 | scaled | | Luke D | 23:40 + 128 | scaled | | Kate D | 5 Rx | scaled | | Tobie | 4+7 Rx2 | | | Jacob Bu | 5+2 Rx3 | | | Kristine | 6+1 Rx3 | | | Josh O | 5 Rx3 | | | John B | 5 Rx | | | Jennifer A | 5+9 Rx2 | | | Redj | 4+15 Rx3 | | | Rhonda D | 4+2 Rx3 | | | Amber B | 4+1 Rx3 | | | Trevor B | 5+8 Rx3 | | | Joe W | 5 Rx3 | |
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Warm Up Wednesday 13 July 2022
(No Results Tracked)
A. General
EMOM 4
Odd: Row
Even: 1 Air squat every 3 or 5 or 7 seconds, etc
B. Activation
10 Seated Knee Raises
C. Activation
2 sets
7/7 banded monster walks
6 Step ups
3 box jumps
3 seated box jumps
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HIIT-Fit 13 July 2022
(Time)
For Time:
Partner WOD
Chipper + Max Calories on Bike
Partner A:Chipper Reps
Partner B:Max Cal Bike
Switch anytime
CHIPPER(Split Reps)
100 Plank DB Pull-through
100 DB Goblet Squat
100 M Bear Crawl
100 DB Deadlift
100 Abmat Sit-ups
100 DB Push Press
100 Flutter Kicks
Score:Time to complete Chipper + Total Calories on Bike
| 0% | | | | 0% |
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