WOD Blog
 | Mon, Aug 8 2022 |  |
| Monday 8 August 2022 | Warm Up Monday 8 August 2022 | HIIT-Fit 8 August 2022 |
Monday 8 August 2022
(Rounds, Rx2, Rx3)
A. Weightlifting (TC: 16 mins)
Snatch Complex
Lift off + Squat Snatch
8 x 1+2
ascending from 70% up to 87%
Rx 3
8 x 1+1 @ weight across
Then...
EMOM 16
Odd- 15 DB Push press + 5 DB thrusters @ 50/35lbs
Even- 15/12 Cal Row
Rx 2
DB @ 35/25 lbs
12/10 Cal Row
Rx 3
10 Barbell Push Press + 5 Thrusters
10/8 Cals
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| 1st | 8 Rx3 | Rhonda D Mon, Aug 8, 2022
Alice Mon, Aug 8, 2022
Nichole Mon, Aug 8, 2022 | | 2nd | 7 Rx3 | Samantha Sy Mon, Aug 8, 2022 | | 3rd | 8 | DeVonna Mon, Aug 8, 2022 | | 1st | 6 Rx | Noah Ma Mon, Aug 8, 2022 | | 2nd | 3 Rx | John B Mon, Aug 8, 2022 | | 3rd | 8 Rx2 | Justin B Mon, Aug 8, 2022
Charles S Mon, Aug 8, 2022 |
| DeVonna | 8 | scaled | | Chris W | 8 Rx2 | | | Emily K | 8 Rx2 | | | Samantha Sy | 7 Rx3 | | | Autumn | 8 | scaled | | Jules | 5 Rx2 | | | Jacob Br | 8 Rx3 | | | Mauricio | 8 Rx3 | | | Lara | 8 Rx3 | | | Andrew b | 8 Rx3 | | | Paige b | 8 Rx3 | | | Emma E | 8 Rx3 | | | Kelsey T | 8 Rx2 | | | James T | 8 Rx3 | | | Charles S | 8 Rx2 | | | Amy S | 0 | open | | Redj | 8 Rx3 | | | Noah Ma | 6 Rx | | | Natalie M | 8 Rx3 | | | Jenica | 8 Rx3 | | | Nichole | 8 Rx3 | | | Adam D | 7 Rx3 | | | Melanie | 8 Rx3 | | | Eric D | 8 Rx2 | | | Tad | 5 Rx3 | | | Kelley P | 6 Rx2 | | | Darcy C | 8 Rx3 | | | Ben K | 8 Rx3 | | | Shelley S | 4 Rx3 | | | Kristie W | 8 Rx3 | | | Rees | 8 Rx3 | | | April | 8 Rx3 | | | Charles R | 7 Rx | | | Gena | 8 Rx3 | | | Alice | 8 Rx3 | | | Amanda Lo | 8 Rx3 | | | Molly O | 8 Rx3 | | | Jenni | 8 Rx3 | | | Chris G | 8 Rx2 | | | John B | 3 Rx | | | Tobie | 8 Rx3 | | | Caitlyn | 8 Rx3 | | | grant b | 7 Rx2 | | | Justin B | 8 Rx2 | | | Jacob Bu | 5 Rx3 | | | Hillary | 4 Rx2 | | | Jennifer A | 8 Rx2 | | | Kate D | 3 Rx | | | Rhonda D | 8 Rx3 | | | Luke D | 6 Rx2 | |
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Warm Up Monday 8 August 2022
(No Results Tracked)
A. General
60sec Row
30 sec/side World's greatest stretch (15sec/side)
10 Deep squat banded Y pulls + controlled eccentric
B. Specific
Bang, bang footwork drill, then:
3 sets @30-50% 3 Snatch lift offs 3 Muscle snatch 3 OHS
3 Tempo Snatch
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HIIT-Fit 8 August 2022
(Reps)
35 Minutes
3 x thru
3 Minutes
Round 1:
40 SA KB Squat Clean(20/arm)
Max:Hollow body rocks
Round 2:
40 KB Swings
Max Meter Bear Crawl
Round 3:
40 SA KB Push Press(20/arm)
Max:Hollow body rocks
REST 1 Minute
3 Minutes
30/25 Cal Bike
Max:Double unders/Single unders
REST 1 Minute
3 Min AMRAP
'Cindy'
5 Pull-ups
10 Push-ups
15 Air Squats
REST 1 Minute
| 0% | | | | 0% |
| Andrea R | HF | HF | | Bartman | HF | HF | | Henry B | HF | HF | | Beth W | HF | HF | | Luke D | HF | HF | | Sara T | HF | HF | | Cody T | HF | HF | | Ben S | HF | HF | | Kim C | HF | HF |
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