WOD Blog
 | Mon, Jan 2 2023 |  |
| Monday 2 January 2023 | Warm Up Monday 2 January 2023 | HIIT-Fit 2 January 2023 |
Monday 2 January 2023
(Rounds, Rx2, Rx3)
STRENGTH
10-8-6-10-8-6
Hang Power Clean
(50%-60%-75%-60%-75%-80%)
*Rest 2min b/t sets
AMRAP x 10 MINUTES
5 Hang Power Cleans (155/95)
10 Pull-Ups
30 Double Unders*
*Increase by 15 reps each round.
30-45-60-and so on...
(Score is Rounds + Reps)
Rx2: (115/75) | (5 Pull Ups + 5 JPU) | (:30 DU Practice each round)
Rx3: (75/55) | (JPU or Ring Rows) | (60 Singles each round)
| 0% |  | |  | 0% |
| 1st | 5+55 Rx | Samantha Bu Mon, Jan 2, 2023 | | 2nd | 5+12 Rx3 | DeVonna Mon, Jan 2, 2023 | | 3rd | 5+7 Rx3 | Léa Mon, Jan 2, 2023 | | 1st | 5+5 Rx | Luke Sy Mon, Jan 2, 2023 | | 2nd | 4+101 Rx | William K Mon, Jan 2, 2023 | | 3rd | 4+5 Rx | Ben Bar Mon, Jan 2, 2023 |
| DeVonna | 5+12 Rx3 | | | Dylan Wa | 3+5 Rx | | | Amy S | 6+25 Rx3 | 75# | | Kristie W | 5+10 Rx3 | | | Samantha Bu | 5+55 Rx | | | Michelle M | 5+10 Rx3 | | | Jacob Br | 4+8 Rx2 | | | Jenica | 5+5 Rx2 | | | Michael M | 5+5 Rx3 | | | Chip | 4 Rx3 | | | Ben Bar | 4+5 Rx | | | Ryan S | 3+15 Rx3 | | | Natalie M | 6 Rx3 | | | Léa | 5+7 Rx3 | | | Jules | 4+52 Rx | | | Lauren K | 5+22 Rx | | | Dan | 6+4 Rx2 | | | Shelley S | 6 Rx3 | | | William K | 4+101 Rx | | | Adam D | 6+8 Rx2 | | | Blake | 5+9 | Mod | | Sam Re | 5+60 Rx | | | Caitlyn | 4+29 Rx | | | grant b | 4+30 Rx | | | Darcy C | 5+4 Rx2 | | | Grace | 3+10 Rx | | | Chris G | 4+8 Rx2 | | | Tobie | 4+32 Rx | | | Noah Ma | 5+1 Rx2 | | | Jordan A | 3 | Scaled | | Jenni | 5 Rx3 | | | Tim G | 4+10 Rx2 | | | Luke Sy | 5+5 Rx | | | Ben S | 3+7 Rx | | | Emily K | 5+73 Rx | |
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Warm Up Monday 2 January 2023
(Time)
3 ROUNDS
8 Slow Mt. Climbers
:20 Single Unders*
8 Good Mornings
:20 Tall Jump Single Unders
8 Ring Rows
8 Scap Pull-Ups**
*Complete Single Single Double Unders
RND 2+3*
**Complete 5-7 Kip Swings RND 2+3.
Into…
1-2 ROUNDS W/ EMPTY BARBELL
5 Clean Deadlifts
5 Upright Rows
5 Hang High Pulls
5 Hang Muscle Clean + Elbow Punch (R/L)
Mobility:
2min Trap & Lat Smash (foam roller or lacrosse ball)
Thread the Needle
Lat Stretch on Rig
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HIIT-Fit 2 January 2023
(Distance)
Running Clock for 30 Minutes:
Accumulate as many Meters as possible-
KB Farmers Carry @ Heavy
*Every time you drop kettlebells, sprint back to start line and perform-
1 Round
5 Pull-ups
10 Burpees
15 Air Squats
...sprint back to your kettlebells and continue Farmers Carry where you left off.
NOTE: Workout performed within 100 M Area
Score: Total Meters for Farmers Carry
| 0% | | | | 0% |
| Ben S | 800 M | 53#/75# | | Andrea R | 600 M | 40# | | Beth W | 550 M | 35# | | Bartman | 900 M | 44# | | Henry B | 600 M | :) | | Joe W | 700 M | 53# | | Gisela | 700 M | 35# | | Rees | 450 M | 53# | | Andrea G | 650 M | 40# | | jamey | 900 M | 50# |
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