WOD Blog
 | Fri, Sep 2 2022 |  |
| Friday 2 September 2022 | Warm up Friday 2 September 2022 | HIIT-Fit 2 September 2022 |
Friday 2 September 2022
(Rounds, Rx2, Rx3)
STRENGTH
3 SETS* (TC: 15:00) (Mod wt: 40-60%)
8 Back Squats Tempo: 2-1-X-1
-Rest :30-
15 Feet Elevated Glute Bridge + :30 Glute Bridge Hold
Use a #45 plate to elevate feet for GB.
-Rest as Needed b/t Sets-
THEN:
WORKOUT
AMRAP x 15 MINUTES
21 Burpees
15 Box Jumps (24/20)
9 Back Squats (135/95) (From the rack)
RX 2:
WORKOUT
AMRAP x 15 MINUTES
21 Burpees
15 Box Jumps (20/16)
9 Back Squats (95/65)
RX 3:
WORKOUT
AMRAP x 15 MINUTES
21 mod burpees
15 Plate Jumps @ mod ht
9 Back Squats (75/55)
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| 1st | 4+10 Rx | Samantha Sy Fri, Sep 2, 2022 | | 2nd | 5 Rx2 | Kelley M Fri, Sep 2, 2022 | | 3rd | 3+17 Rx3 | Léa Fri, Sep 2, 2022 | | 1st | 4+27 Rx | John B Fri, Sep 2, 2022 | | 2nd | 4+2 Rx | Luke Sy Fri, Sep 2, 2022
Ben Bar Fri, Sep 2, 2022 | | 3rd | 3+26 Rx | Tim G Fri, Sep 2, 2022 |
| Angela C | 3 + 16 Rx3 | | | DeVonna | 3 + 8 Rx3 | | | Kelley M | 5 Rx2 | | | Emily K | 5 + 13 Rx | | | Jacob Br | 3 + 20 Rx | | | Mauricio | 3+6 Rx2 | | | Dylan Wa | 0 | Open | | Ben Bar | 4+2 Rx | | | Lara | 3+10 Rx3 | | | grant b | 0 | Open | | Adam M | 0 | Open | | Kristie W | 3+31 Rx2 | | | Chip | 3+23 Rx3 | | | Adam D | 3+42 Rx2 | | | Johnathan | 3 Rx | | | Molly O | 3+26 Rx2 | | | Brian H | 3+26 Rx2 | 20” | | Caitlyn | 5+8 Rx | | | Autumn | 3+37 Rx | | | April | 3+8 Rx2 | 20” | | Kelley P | 0 | Open | | Amanda Lo | 4+31 Rx | | | Linda B | 5+15 Rx3 | | | Laura B | 4 Rx3 | | | Tim G | 3+26 Rx | | | Jennifer A | 5+33 Rx | | | Sara T | 2+28 Rx2 | | | Graham | 4+5 Rx | | | John B | 4+27 Rx | | | Rees | 3+5 Rx | | | Léa | 3+17 Rx3 | | | Josh O | 3+14 Rx | | | Samantha Sy | 4+10 Rx | | | Redj | 3+7 Rx2 | | | Luke Sy | 4+2 Rx | |
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Warm up Friday 2 September 2022
(No Results Tracked)
WARM-UP
2min Row
EMOM x 6 MINUTES (x2)
MIN 1 - :45 Max Frog Hop Step Ups
MIN 2 - :45 Air Squat + Broad Jumps
MIN 3 - :45 Alternating Lunge Step
Mobility
Frog T-Spine Rotation 10 p/s
Wall Stretches
5 Tempo Back Squats
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HIIT-Fit 2 September 2022
(Reps)
10 Rounds:
10 Alt KB Power Snatches
10 Double KB Front Rack Forward Lunges
Alternate between:
100 M KB Suitcase Carry
AND
20 Russian Twists
20 Hanging Knee Raises
Note:If you finish under 30 Minutes
Max Reps:10 M Plate Push until 30:00
Score:Plate Push Reps
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| Bartman | 12 PP | HF | | Henry B | HF | 29:50 | | Andrea R | HF | 36:00 | | Melanie | 10 PP | HF | | jamey | HF | 34:58 |
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