WOD Blog
 | Fri, Aug 19 2022 |  |
| Friday 19 August 2022 | Warm up Friday 19 August | HIIT-Fit 19 August 2022 | Other Results |
Friday 19 August 2022
(Time, Rx2, Rx3)
Weightlifting: (TC: 20 Minutes)
Clean / Jerk 1 RM
Then:
5 RFT
5 Power Cleans #115 / 75
10 GHD
15 DU
RX 2:
5 Power Cleans #75 / 55
10 V-up
15 DU or 45 SU
RX 3:
5 Power Cleans #55 / 35
10 Alt V-Ups or ABMAT situps
45 Single Unders
| 0% |  | |  | 0% |
| 1st | 5:28 Rx | Samantha Sy Fri, Aug 19, 2022
Nichole Fri, Aug 19, 2022 | | 2nd | 8:23 Rx2 | DeVonna Fri, Aug 19, 2022 | | 3rd | 10:32 Rx2 | Lynn S Fri, Aug 19, 2022 | | 1st | 4:53 Rx | Ben Bar Fri, Aug 19, 2022 | | 2nd | 7:52 Rx2 | Charles S Fri, Aug 19, 2022 | | 3rd | 8:49 Rx2 | Chip Fri, Aug 19, 2022 |
| Nick T | Open | Open | | Angela C | 7:39 Rx2 | | | DeVonna | 8:23 Rx2 | | | Lori A | 8:23 Rx2 | | | Corey | 7:38 Rx3 | | | Caity R | 7:20 Rx2 | | | Léa | 7:13 Rx3 | | | Mauricio | 6:34 Rx3 | | | Joshua h | 6:06 Rx2 | | | Ben Bar | 4:53 Rx | | | Nichole | 5:28 Rx | | | Jenica | 6:29 Rx | | | Erin B | 7:17 Rx3 | | | Tad | 8:14 Rx2 | | | Chip | 8:49 Rx2 | | | Naomi | 8:20 Rx3 | | | Amy S | 8:00 Rx | | | Sierra D | 8:13 Rx2 | | | Travis | 7:30 Rx2 | | | Laura B | 5:23 Rx3 | | | Kelli | 6:40 Rx2 | | | Ashley S | 7:18 | scaled | | Molly O | 5:56 Rx3 | | | Nancy J | 9:52 Rx3 | | | Lynn S | 10:32 Rx2 | | | Caitlyn | 5:09 Rx | | | Linda B | 7:12 Rx3 | | | Hannah S | 9:27 Rx3 | | | Sam Re | 3:22 Rx2 | 255 | | Ben S | 4;47 Rx | 225 | | Kelley P | 5:58 Rx2 | 85 | | Mela | 6:54 Rx3 | 45 | | Darcy C | 7:23 Rx2 | 75 | | Blake | 5:15 Rx3 | 225 | | Eric D | 5:21 Rx | | | Chris G | 5:18 Rx | | | Mandy N | 3:49 Rx2 | | | Nick N | 5:17 Rx2 | | | Autumn | 0 | Open | | Charles S | 7:52 Rx2 | | | Samantha Sy | 5:28 Rx | | | Shelli A | 4:31 Rx3 | | | Joseph B | 6:32 Rx2 | | | grant b | 6:54 Rx | | | Hillary | 8:51 Rx | |
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Warm up Friday 19 August
(No Results Tracked)
A. General
100 M Run
:45 Sec Banded good mornings
:45 Sec Jump Rope
:30sec Banded T pull aparts
5 ABMAT / 5 V-Ups (6 alt V-Up) / 5 GHD
100 M Run
B. Mobility
Front rack bent elbow stretch
5 x/side 5 sec contract + 5 sec relax
C. Specific
3 clean first pull
3 muscle clean
3 power clean
3 Tempo squat cleans
3 jerk dips
3 push press
3 Jerk
3 tempo clean & jerk (slow down first pull)
| 0% | | | | 0% |
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HIIT-Fit 19 August 2022
(Reps)
Every 2:30 Minutes for 30 Minutes
Alternate between
18/15 Cal Bike
Max Reps:DB Front Squat
AND
20 Alt DB Power Snatches
Max Reps:Straight Leg Sit-ups
Score:Front Squat Reps
| 0% | | | | 0% |
| Ben S | 100 | HF | | Lynda | 100 | HF | | Bartman | HF | HF | | Henry B | HF | HF | | Melanie | 60 | HF | | Kim C | HF | HF | | Luke D | 56 | HF | | Kate D | 60 | Ashley HF | | jamey | 60 | HF |
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