WOD Blog
 | Mon, Aug 1 2022 |  |
 | Happy Birthday: Prathap & Lauren I |
 | Gymversary: ASHLYN(4) |
| Monday 1 August 2022 | Warm Up Monday 1 August 2022 | HIIT-Fit 1 August 2022 |
Monday 1 August 2022 (Reps, Rx2, Rx3) A. Weightlifting (TC: 12 mins) Split Jerk E2MOM x 6 - 3 @ 75% - 2 @ 80% - 1 @ 85% - 1 @ 85% - 1 @ 87% - 1 @ 87%+ Rx 3 Pause in the dip across @ technical weight Then... Rx Every 4 minutes x 4 Alternate between amrap 1 & 2 1. AMRAP 3 minutes 30 Double-unders 12 KBS 70/53 2. AMRAP 3minutes 8/6 Bike 4 Front Squat 155/105lbs Rx 2 KBS @ 53/35 Front Squats @ 115/75lbs Rx 3 Amrap 1 30 single unders 12 Russian KBS @ 35/25 Amrap 2 6 Bike Calories 4 Front Squats @ 65/45lbs
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| 1st | 359 Rx2 | Samantha Sy Mon, Aug 1, 2022 | | 2nd | 377 Rx3 | Rhonda D Mon, Aug 1, 2022 | | 3rd | 317 Rx3 | Erin B Mon, Aug 1, 2022 | | 1st | 352 Rx | Luke Sy Mon, Aug 1, 2022 | | 2nd | 169 Rx | Charles S Mon, Aug 1, 2022 | | 3rd | 379 Rx2 | Tim G Mon, Aug 1, 2022 |
| Nick T | 406 Rx3 | | | Caity R | 296 Rx3 | | | Chris W | 256 Rx | | | DeVonna | 258 Rx3 | | | Samantha Sy | 359 Rx2 | | | Autumn | 255 Rx3 | | | Jacob Br | 359 Rx3 | | | Mauricio | 384 Rx3 | | | Ben Bar | 317 Rx2 | | | Joshua h | 341 Rx3 | | | Sydney N | 358 Rx3 | | | Lara | 392 Rx3 | | | David N | 334 Rx3 | | | David G | 252 Rx3 | | | Michelle M | 338 Rx3 | | | Emily K | 345 Rx | | | Chip | 262 Rx3 | | | Luke Sy | 352 Rx | | | Eric D | 291 Rx | | | Michael M | 304 Rx3 | | | Sierra D | 342 Rx3 | | | Jenni | 304 Rx3 | | | Bill | 156 Rx3 | | | Darcy C | 307 Rx3 | | | Linda B | 296 Rx3 | | | Kelsey T | 259 Rx | | | Kristie W | 422 Rx3 | | | Molly O | 373 Rx3 | | | Tim G | 379 Rx2 | | | Blake | 270 Rx2 | | | Jenica | 321 Rx3 | | | Jennifer A | 403 Rx3 | | | Shelley S | 302 Rx3 | | | William K | 324 Rx | | | Ben K | 425 Rx3 | | | Joseph B | 431 Rx3 | | | Luke S | 320 Rx3 | | | Charles R | 352 Rx | | | Sam Re | 415 Rx2 | | | Jules | 303 Rx | | | Chris G | 291 Rx3 | | | Brian H | 346 Rx3 | | | Charles S | 169 Rx | | | Rees | 310 Rx3 | | | Mandy N | 353 Rx2 | | | Alex L | 319 Rx2 | | | Dana S | 376 Rx3 | | | Matt S | 328 Rx3 | | | Josie | 281 Rx2 | | | Erin B | 317 Rx3 | | | Amy S | 253 Rx2 | | | Tobie | 344 Rx3 | | | Noah Ma | 296 Rx3 | | | Justin B | 313 Rx2 | | | Shelli A | 336 Rx2 | | | grant b | 320 Rx2 | | | Jacob Bu | 236 Rx2 | | | Luke D | 336 Rx3 | Su | | Rhonda D | 377 Rx3 | 25/su/55 | | Joe W | 300 Rx3 | 35/su/85 | | Graham | 302 Rx2 | | | Ashley P | 280 Rx3 | Mod |
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Warm Up Monday 1 August 2022 (No Results Tracked) A. General 2 minutes bike 10 Banded press 5 inchworms to down dog 20 Double unders B. Mobility Foam roller + Mini band wall slide 10 repetition slow and controlled C. Specific - 3 no bar split jerks - 3 Pause Jerk dips - 3 Double pause Push press - 3 Drop Jerk Recoveries - 3 RKBS - 3 KBS
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HIIT-Fit 1 August 2022 (Time) For Time(40:00 Time Cap) 2-4-6-8-10 Turkish Get-up(Split Reps) Hand Release Push-up Russian KBS @ Heavy on dash:100 M Sprint 12-14-16-18-20 SL KB Romanian Deadlift(Split Reps) SA KB Power Clean + Push Press(Spit Reps) on dash:400 M Run
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| Andrea R | 37:50 | PP/Bike | | Bartman | 33:58 | HF | | Henry B | HF | HF | | jamey | 39:57 | HF | | Caitlyn | 39:02 | HF | | Kim C | 40:03 | Finished:) | | Kelley P | 38:59 | HF | | Natalie M | 37:53 | Jump rope/PP | | Lynda | 31:11 | Jump rope/200 m run | | Luke D | 33:24 | HF | | Kate D | 39:18 | HF |
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