WOD Blog
 | Fri, Aug 12 2022 |  |
| Friday 12 August 2022 | Warm up Friday 12 August 2022 | HIIT-Fit 12 August 2022 |
Friday 12 August 2022
(Reps, Rx2, Rx3)
A. Gymnastics
5 sets
- 12 Feet elevated body row
Rest 20 seconds
- Max rep strict chin ups
Rest 2 minutes
RX 2:
6-10 Feet elevated body row
Rest 20 seconds
Max rep vertical ring rows
RX 3:
6-10 Body row
Rest 20 seconds
10 Bent over rows 45/35
THEN:
Amrap 8 minutes
8 Hang Power Clean @115/75lbs
50 Double unders
RX 2:
8 Hang Power Clean @75/55 lbs
50 Single unders or 30 Double Under
RX 3:
8 Hang Power Clean @ 45/35 lbs
30 Single unders
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| 1st | 6 Rx | Samantha Sy Fri, Aug 12, 2022 | | 2nd | 6+8 Rx3 | Léa Fri, Aug 12, 2022 | | 1st | 5+18 Rx | Ben Bar Fri, Aug 12, 2022 | | 2nd | 8+4 Rx2 | Chip Fri, Aug 12, 2022 | | 3rd | 5+21 Rx2 | Jacob Br Fri, Aug 12, 2022 |
| Lori A | 5+8 Rx3 | | | Jules | 6+4 Rx | | | Jacob Br | 5+21 Rx2 | | | Mauricio | 6 Rx3 | | | Sydney N | 7+18 Rx2 | | | Ben Bar | 5+18 Rx | | | David N | 6 Rx2 | | | Michael M | :) | scaled | | Michelle M | 6 Rx3 | | | Chip | 8+4 Rx2 | | | Jenica | 4+26 Rx | | | Amy S | 3+8 Rx | | | Ashley S | 6+1 Rx3 | | | Amanda Lo | 4+55 Rx | | | Molly O | 6+8 Rx3 | | | Natalie M | 6 Rx3 | | | Autumn | :) | scaled | | Shelley S | 6+8 Rx2 | | | Caitlyn | 5+8 | scaled | | grant b | 5+8 Rx | | | James T | 0 | Open | | Kelsey T | 0 | Open | | Tad | 7+8 Rx3 | | | Naomi | 6+3 Rx3 | | | Luke D | 7+2 Rx2 | | | Ben S | 3+1 Rx | | | Jenni | 7 Rx3 | | | Eric D | 5 Rx | | | Rees | 5+3 Rx3 | | | Joshua h | 7+8 Rx2 | | | Dana S | 9+7 Rx3 | | | Matt S | 7 Rx2 | | | Samantha Sy | 6 Rx | | | Redj | 8 Rx3 | | | Shelli A | 7+26 Rx3 | | | Léa | 6+8 Rx3 | | | William K | 6+28 Rx | | | Jacob Bu | 6+8 Rx2 | |
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Warm up Friday 12 August 2022
(No Results Tracked)
A. General
Run 400 Meters
-10/10 single arm banded rows
-10 Pause ring rows*
*Pause 2 seconds with chest to rings
B. Mobility
Child's pose ( 1 minute )
Ankle stretch
C. Specific Metcon Prep
-7 hang clean pull
-7 Rack deliveries
-7 Hi hang power cleans
-7 hang power cleans
15 DU / 30 SU
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HIIT-Fit 12 August 2022
(Reps)
30 Minute EMOM:6 Rounds
1- 150 M Run
2- 50 M SA OH Carry(25M/arm)
3- Max Box Jumps
4- Max DB Bench Press
5- :30 Bike Sprint
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