WOD Blog
 | Wed, Aug 17 2022 |  |
 | Happy Birthday: Connor H |
| Wednesday 17 August 2020 | Warm Up Wednesday 17 August | HIIT-Fit 17 August 2022 |
Wednesday 17 August 2020
(Reps, Rx2, Rx3)
Weightlifting:
Front Squat (1RM) TC: 20 minutes)
THEN:
AMRAP 12
10 Wallball #20/14 -10/9'
100 meter Run
10 Wallball Situps (Ball on chest)
100 Meter farmers carry #53/35
RX 2:
WB = #14/10. 10/9'
KB = 35/26
RX 3
12 Wallball 10/8 - 10/9'
100 metrer run / 125 meter row
12 ABMAT Sit ups
100 FC @ mod
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| 1st | 5+23 Rx | Nichole Wed, Aug 17, 2022 | | 2nd | 4+7 Rx | Samantha Sy Wed, Aug 17, 2022 | | 3rd | 4+23 Rx2 | Léa Wed, Aug 17, 2022 | | 1st | 6 Rx | Ben Bar Wed, Aug 17, 2022 | | 2nd | 5+10 Rx | John B Wed, Aug 17, 2022 | | 3rd | 4+23 Rx | Luke Sy Wed, Aug 17, 2022 |
| Lori A | 3+13 Rx3 | | | Samantha Sy | 4+7 Rx | 145 | | Caity R | 3+22 | 115 pr | | Corey | 3+16 Rx3 | | | Jacob Br | 4+8 Rx | 240 pr | | Mauricio | 3+23 Rx2 | 215 | | Joshua h | 4 Rx | 255 pr | | Ben Bar | 6 Rx | 315 | | David G | 3+10 Rx3 | 75 pr | | Sydney N | 4+21 Rx | 145 pr | | David N | 5+10 Rx2 | | | Nichole | 5+23 Rx | 125 | | Lara | 3+26 Rx3 | 120 pr | | Eric D | 4+14 Rx | 315 | | Erin B | 3+12 Rx3 | 75 | | Amy S | 3+16 Rx | 140 | | Kelli | 4+10 | 100(BS) | | Caitlyn | 4+1 Rx | 175 | | Melanie | 4+10 Rx2 | 125 | | Nancy J | 3+22 Rx3 | 40 | | Darcy C | 4+5 Rx2 | 130 PR | | Nick T | 0 | Open | | Tim G | 4+10 Rx | 235 PR | | Ben K | 3+4 Rx | 235 PR | | Natalie M | 3 Rx3 | 95 | | Ashley S | 5+10 | 115 PR | | Ben S | 4+15 Rx | 265 | | Shelley S | 4+7 Rx2 | 145 PR | | Charlie E | 4+12 Rx2 | 65 | | Joseph B | 4+10 Rx | 285 PR | | Travis | 5 Rx | 165 PR | | Sam Re | 4+22 Rx | 300 | | Nilsson | 4 Rx | 320 | | Gena | 4+11 Rx2 | 135 | | Jake L | 4 Rx | 215 | | April | 4+5 Rx | 90 PR | | Rees | 4 Rx2 | 190 PR | | Jennifer A | 5+2 Rx | 145 | | Molly O | 4+12 Rx2 | 105 PR | | Dylan D | 2+11 Rx2 | 165 PR | | Jeffrey D | 3+23 Rx | 180 Pr | | Charles R | 5+11 Rx | 355 | | Léa | 4+23 Rx2 | 75 | | Nikki | 4 Rx2 | 75 | | Luke Sy | 4+23 Rx | | | John B | 5+10 Rx | |
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Warm Up Wednesday 17 August
(No Results Tracked)
A. General
2 rounds
10 knee hugs
10 scoops
7 Pause air squats- hold onto rig (3 Sec)
B. 3x -10/10 Left/Right
-10/10 Forwards/Backwards
Banded monster walks (2xbands)
C. 45s PVC front rack stretch on each side
D. Specific
-3 FS w/WB
-3 WB Thruster
-3 WB
-5 ABMAT sit-ups
-3 WB ABMAT sit ups
-3 FS @ 40%
- 50 foot FC
- 5 FS (Bar)
- 5-7 FS @55%
-3-5 FS @ 65%
-3 FS @75%
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HIIT-Fit 17 August 2022
(Time)
For Time:Partner WOD
Split Reps and Rounds
Part A:
100 DB Hang Clean & Jerk(2DB)
50 Synchro Air Squats
Note:C&J switch every 5 reps until you reach 100 then complete air squats together
Part B:
10 Rounds
5 Pull-ups
10 Burpees
Partner A:Complete 1 full round
Partner B:Max V-ups
Switch
Part C:
4 Rounds
30/25 Cal Row
Partner A:30/25 Cal Row
Partner B:Max 10 M Plate Push
Switch
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| jamey | 32:03 | scaled | | Bartman | 34:27 | scaled | | Henry B | 34:27 | scaled | | Beth W | 32:03 | scaled | | Sara T | 33:23 | scaled | | Cody T | 33:23 | scaled |
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