WOD Blog
 | Fri, Jul 22 2022 |  |
 | Gymversary: Erin B(3) |
| Friday 22 July 2022 | Warm Up Friday 22 July 2022 | HIIT-Fit 22 July 2022 |
Friday 22 July 2022
(Rounds, Rx2, Rx3)
A. Weightlifting (TC: 12 Mins)
Work up to a heavy complex for the day
1 Deadlift
1 Power clean
1 Hang Pwr Clean / Jerk
Rx 3
Across @ technical weight
Then...
AMRAP 16 minutes
9 Deadlift @ 275/185 lbs
Run 200 M
21 TTB
RX 2:
AMRAP 16
9 Deadlifts @225/155
200m Run
Toes to Eye Level
RX 3:
AMRAP 16
9 Deadlift @ 70-80%
200m Run
15 Hanging Knee Raise
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| 1st | 5+16 Rx3 | Nichole Fri, Jul 22, 2022 | | 2nd | 5+9 Rx3 | DeVonna Fri, Jul 22, 2022 | | 3rd | 5+7 Rx3 | Léa Fri, Jul 22, 2022 | | 1st | 4+21 Rx | John B Fri, Jul 22, 2022 | | 2nd | 3+10 Rx | Ben Bar Fri, Jul 22, 2022 | | 3rd | 3+9 Rx | Noah Ma Fri, Jul 22, 2022 |
| Angela C | 4+8 Rx3 | | | DeVonna | 5+9 Rx3 | | | Luke Sy | 3 Rx | | | Dylan Wa | 4 Rx2 | | | Ben Bar | 3+10 Rx | | | Michelle M | 4 Rx3 | | | Nichole | 5+16 Rx3 | | | Chip | 5+2 | scaled | | Nick T | 0 | open | | Caitlyn | 0 | open | | grant b | 0 | open | | David N | 4 Rx3 | | | Sydney N | 4 Rx2 | | | Melanie | 3+10 Rx2 | | | Ashley S | 4+30 Rx3 | | | Bill | 5 Rx3 | | | Adam D | 3+6 Rx2 | | | Travis | 4+9 Rx3 | | | Lori A | 5 Rx3 | | | Molly O | 6 Rx3 | | | Sara T | 4+9 Rx3 | | | Tobie | 4+2 Rx3 | | | Eric D | 3+5 Rx2 | | | Noah Ma | 3+9 Rx | | | Jennifer A | 4+9 Rx2 | | | Sam Re | 4+9 Rx | | | Matt R | 5 Rx3 | | | Kelley P | 3+13 Rx3 | | | J.P. | 4 Rx | | | John B | 4+21 Rx | | | Justin B | 3 Rx | | | Shelley S | 3+10 Rx2 | | | Redj | 4+9 Rx3 | | | Hillary | 4+8 Rx2 | | | Charles R | 6 Rx | | | Léa | 5+7 Rx3 | | | Samantha Sy | 4 Rx3 | | | Jacob Bu | 4+8 Rx3 | | | Darcy C | 4+16 Rx3 | | | Charles S | 3+5 Rx | | | Jeffrey D | 3+15 Rx3 | | | Dylan D | 4+6 Rx3 | |
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Warm Up Friday 22 July 2022
(No Results Tracked)
A. General
60 seconds Row/Bike/Run/Ski @Easy 10 Barbell good mornings
10 Samson lunges
B. Mobility
PNF Pigeon Stretch
C. Specific
2-3 sets
5 Beat swings/Knee Raise/TTB
5 deadlifts @ascending
| 0% | | | | 0% |
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HIIT-Fit 22 July 2022
(Time)
For Time:
Buy-in:30 Slam balls
(Perform :15 Hollow body Hold every time you break)
100 M Farmers Carry
200 M Run
50 Mtn Climbers(2 count)
100 M Farmers Carry
200 M Run
40 Russian Twist(2ct)
100 M Farmers Carry
200 M Run
30 Plank Slam ball Pass(2ct)
100 M Farmers Carry
200 M Run
20 Alt V-ups(2ct)
100 M Farmers Carry
200 M Run
10 KB Around the World(Each way)
100 M Farmers Carry
200 M Run
Cash-out:30 Slam balls
(Perform :15 Hollow body Hold every time you break)
| 0% | | | | 0% |
| Melanie | 28:15 | HF | | Andrea R | 31:19 | HF | | Bartman | 24:30 | HF | | Henry B | 29:00 | HF | | Kim C | 30:13 | HF | | jamey | 28:00 | HF | | Natalie M | 30:29 | HF | | Luke D | 25:17 | HF | | Beth W | 28:48 | HF | | Autumn | 22:45 | HF |
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