WOD Blog
 | Mon, Aug 15 2022 |  |
| Monday 15 August 2022 | Warm Up Monday 15 August | HIIT-Fit 15 August 2022 |
Monday 15 August 2022
(Rounds, Rx+, Rx2, Rx3)
Weightlifting: (TC 20 Minutes)
Snatch 1RM
RX 3
Every 2 min for 14 min 3 Snatch @ Ascending
THEN:
AMRAP 10 minutes
7 Deadlifts 225/155lbs (Scale Up 245/165)
200m Run
RX 2:
7 Deadlifts @ 185/135
200m run
RX 3:
7 Deadlifts @ 135 / 95 (or RPE 6-8)
200m run
| 0% |  | |  | 0% |
| 1st | 6+3 Rx2 | Nichole Mon, Aug 15, 2022 | | 2nd | 4+8 Rx2 | DeVonna Mon, Aug 15, 2022 | | 3rd | 6+3 Rx3 | Léa Mon, Aug 15, 2022 | | 1st | 7+8 Rx+ | John B Mon, Aug 15, 2022 | | 2nd | 6+7 Rx+ | Justin B Mon, Aug 15, 2022
Luke Sy Mon, Aug 15, 2022 | | 3rd | 5 Rx+ | Charles S Mon, Aug 15, 2022 |
| Chris W | 6 Rx+ | | | DeVonna | 4+8 Rx2 | | | Lori A | 5+7 Rx3 | | | Corey | 5+5 | scaled | | Samantha Sy | 5+8 Rx3 | | | Caity R | 4+2 Rx2 | | | Nichole | 6+3 Rx2 | | | Dan | 5+3 Rx2 | | | Nikki | 5 | scaled | | Jacob Br | 5+5 Rx | | | David G | 4 | scaled | | Joshua h | 5+8 Rx | | | Lara | 5 Rx3 | | | Andrew b | 6 Rx2 | | | Jules | 6+2 Rx | | | Michael M | 5 Rx3 | | | Naomi | 5+8 Rx | | | Erin B | 5 Rx3 | | | Luke Sy | 6+7 Rx+ | | | Redj | 4 Rx2 | | | Melanie | 5 Rx2 | | | Adam D | 5+8 Rx2 | | | Lynn S | 5+2 Rx3 | | | Chip | 5+7 Rx3 | | | Linda B | 5 Rx3 | | | Tad | 5+7 Rx3 | | | Kelley P | 5+4 Rx2 | | | Kristie W | 5+7 Rx3 | | | Mela | 4+ Rx3 | | | Grace | 5+6 Rx2 | | | Nancy J | 6 Rx3 | | | Blake | 5 Rx | | | Eric D | 6+7 Rx+ | | | Ben K | 4+7 Rx2 | | | Ben S | 5 Rx | | | Molly O | 6 Rx3 | | | Adam M | 0 | Open | | April | 5+8 Rx3 | | | Kelli | 6+8 Rx3 | | | Gena | 6+7 Rx3 | | | Joseph B | 5+8 Rx+ | | | Jenni | 6 Rx3 | | | Nilsson | 5+1 Rx | | | grant b | 6+7 Rx | | | Tobie | 8 Rx2 | | | Amy S | 4+8 Rx | | | Charles S | 5 Rx+ | | | Shelli A | 5+8 Rx2 | | | John B | 7+8 Rx+ | | | Caitlyn | 5+7 Rx2 | | | Kristine | 6+7 Rx3 | | | Dana S | 5+7 Rx3 | | | Matt S | 5 Rx2 | | | Justin B | 6+7 Rx+ | | | Josh O | 6 Rx3 | | | Emily K | 6+8 Rx+ | | | Kim K | 5 Rx3 | | | Luke D | 5 Rx | | | Hillary | 5+6 Rx | | | Léa | 6+3 Rx3 | 55 | | Jennifer A | 6+4 Rx+ | | | William K | 7 Rx+ | | | Darcy C | 6+3 Rx3 | 75 |
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Warm Up Monday 15 August
(No Results Tracked)
A. General
200 M run
10 Rotating Scorpions
10 Rotating 90/90 hip stretch
10 Post Squats
B. Activation
2 sets
7 Deep Squat Banded Y pulls*
7 Banded OH Squats
7 Good mornings
C. Specific
-5 Halting Snatch Deadlifts
-5 Muscle Snatch
-5 Power Snatch
-5 OHS
-5 Tempo Snatch (slow down the pull)
Pre-Mercon
100 m Run
3 DL with 1/2 Wod Wt
100 m run
3 DL WOD wt
| 0% | | | | 0% |
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HIIT-Fit 15 August 2022
(Time)
For Time:Chipper
1 Minute Hang Hold
800 M Run
10 Hollow body rocks
15 Push-ups
20 High Box Step-ups(1KB)
1 Minute Hang Hold
600 M Run
10 Hollow body rocks
15 Push-ups
20 High Box Step-ups
1 Minute Hang Hold
400 M Run
10 Hollow body rocks
15 Push-ups
20 High Box Step-ups
1 Minute Hang Hold
200 M Run
10 Hollow body rocks
15 Push-ups
20 High Box Step-ups
| 0% | | | | 0% |
| Ben S | 28:00 | DNF | | Andrea R | 34:45 | Bike | | Lynda | 27:02 | HF | | Bartman | 26:58 | HF | | Henry B | 35:40 | HF | | Beth W | 33:33 | HF | | Luke D | 26:24 | HF | | Charlie E | 30:01 | Row | | Rees | 30:50 | HF | | Kate D | 36:55 | HF | | Sara T | 33:20 | HF | | Cody T | 29:00 | HF |
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