WOD Blog
 | Fri, Aug 5 2022 |  |
| Friday 5 August 2022 | Warm Up Friday 5 August 2022 | HIIT-Fit 5 August 2022 |
Friday 5 August 2022 (Time, Rx2, Rx3) A. Weightlifting (TC: 15 mins) Paused Back Squat 5 x 1 @90%+ Rest as needed between reps Pause 2 seconds in the bottom Rx 3 5 x 3 @ controlled descent Then... For time (TC: 22 mins) 1000m Run 50 DB Step-ups 1x50/35lbs, 24/20” 50 Wall balls 20/14lbs 1000m Run Rx 2 800m Run 50 DB Step-ups @35/25 50 Wall Balls @ 14/10lbs 800m Run Rx 3 400m Run 50 Step-ups @ 20/16' 50 Wall Balls @ 12/8lbs 400m Run
| 0% |  | |  | 0% |
| 1st | 16:34 Rx | Nichole Fri, Aug 5, 2022 | | 2nd | 14:30 Rx2 | Kelley M Fri, Aug 5, 2022 | | 3rd | -6:36 Rx3 | Samantha Sy Fri, Aug 5, 2022 | | 1st | 18:52 Rx | Nick T Fri, Aug 5, 2022 | | 2nd | 19:33 Rx | Noah Ma Fri, Aug 5, 2022 | | 3rd | 19:55 Rx | Jacob Br Fri, Aug 5, 2022 |
| Nick T | 18:52 Rx | | | Chris W | 19:12 Rx | | | Caity R | 18:40 Rx2 | | | Angela C | 17:48 Rx3 | | | Kelley M | 14:30 Rx2 | | | Nicole Ra | 12:57 Rx3 | | | Nichole | 16:34 Rx | scaled | | Jacob Br | 19:55 Rx | | | Mauricio | 20:25 Rx2 | | | Joshua h | 21:56 Rx | | | Sydney N | 20:00 Rx2 | | | David G | 19:30 Rx3 | | | David N | 17:04 Rx3 | | | Amy S | 15:25 Rx3 | | | Amanda Lo | 18:27 Rx | | | Michael M | 11:43 Rx3 | | | Jenica | 15:02 Rx2 | | | Chip | 12:23 Rx3 | | | Kelli | 11:15 Rx3 | | | Sierra D | 17:30 Rx3 | | | Travis | 19:37 Rx2 | | | Ashley S | 15:01 Rx3 | | | Caitlyn | 19:15 Rx | | | Noah Ma | 19:33 Rx | | | grant b | 17:16 Rx | | | Molly O | 17:56 Rx2 | | | Autumn | 17:40 Rx | | | Linda B | 14:15 Rx3 | | | Laura B | 14:55 Rx3 | | | Ben S | 17:44 Rx2 | | | Kelley P | 21:20 Rx | | | Josie | 19:25 Rx2 | | | Sam Re | 18:55 Rx | | | April | 18:47 Rx2 | | | Blake | 18:05 Rx2 | | | Joseph B | 18:34 Rx2 | | | Rees | 22:00 Rx2 | | | Jennifer A | 15:32 Rx | | | Michelle M | 13:30 Rx3 | | | Justin B | 17:02 Rx2 | | | Kate D | 18:49 Rx | | | Redj | 14:18 Rx3 | | | Charles R | 14:22 Rx | | | Samantha Sy | -6:36 Rx3 | | | Jacob Bu | 15:32 Rx3 | | | Joe W | 19:58 Rx3 | | | Léa | 16:04 Rx3 | |
|
Warm Up Friday 5 August 2022 (No Results Tracked) A. General 100m jog 30sec Air Squats 100m run 30sec Full squat T-spine rotation 100m sprint B. Mobility Lateral banded hip mobilization + knee drive 1 sets of 10-15 knee drive/leg 1 min of banded pigeon stretch/leg C. Specific 3 sets 25’/25’ Banded monster walks 7-5-3 Squats @Asecending Tempo 3.1.X.1 *If going to 90% take 5 mins to warm up to your weight D. Metcon Prep 2 alternating step-ups 2 alt. step-ups w/light DB 2 alt. step-ups with WOD DB 3 FS w/wallball 3 PP w/wallball 3 Wallball
| 0% |  | |  | 0% |
|
HIIT-Fit 5 August 2022 (Reps) 32 Minute Tabata 8 Rounds :20work :10rest Bike Sprint Bike Sprint Bike Sprint Bike Sprint SA KB Snatches/KB Deadlift Highpulls Box Jumps/Box Step-ups,1KB Burpees/Lateral Burpees over KB Abmat Sit-ups Note: Rounds 1-4 SA KB Snatches Box Jumps Burpees Abmat Sit-ups Rounds 5-8 KB DLHP KB Box Step-ups Lat Burpee over KB Abmat Sit-ups
| 100% |  | |  | 0% |
| Bartman | 113 cal | HF | | Henry B | 52.7 cal | HF | | Andrea R | 65.7 | HF | | Melanie | 92.8 | HF | | Natalie M | 74.8 | HF | | Beth W | 73.1 cal | Lydia 74.2 | | jamey | HF | HF |
|