WOD Blog
 | Fri, Jan 6 2023 |  |
| Friday 6 January 2023 | Warm Up Friday 6 January 2023 | HIIT-Fit 6 January 2023 |
Friday 6 January 2023 (Reps, Rx2, Rx3) 9min Handstand Progressions- Choose From: Inverted Plank/Half Wall Walk Pike Box Walk Bear Crawl Walk to Wall Handstand Walk *work for :30 progressing towards skill level, rest 1:00 b/t* 'OPEN 22.1' AMRAP x 15 MINUTES 3 Wall Walks 12 Alt. DB Snatches (50/35) 15 Box Jump Overs (24/20) (Score is Reps) Rx2: (Half WW) | (35/20) Rx3: (Bear Crawl) | (25/15) | (Plate BJO)
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| 1st | 201 Rx | Samantha Bu Fri, Jan 6, 2023 | | 2nd | 182 Rx2 | Nichole Fri, Jan 6, 2023 | | 3rd | 213 Rx3 | Kristine Fri, Jan 6, 2023 | | 1st | 217 Rx | William K Fri, Jan 6, 2023 | | 2nd | 209 Rx | John B Fri, Jan 6, 2023 | | 3rd | 208 Rx | Noah Ma Fri, Jan 6, 2023 |
| Nick T | 183 Rx | | | Cam N | 157 Rx | | | Angela C | 183 Rx3 | | | Jules | 241 Rx | | | Dan | 211 Rx2 | | | Dylan Wa | 260 Rx2 | | | Ryan S | 152 Rx3 | | | Samantha Bu | 201 Rx | | | Nichole | 182 Rx2 | 25 lb. DB, Full WW | | Michael M | 150 Rx3 | | | Erin B | 180 Rx3 | | | Ben Bar | 150 Rx | | | Jenica | 180 Rx2 | | | Shelley S | 151 Rx3 | | | Amanda Lo | 152 Rx2 | | | Autumn | 210 | S | | Blake | :) | Mod | | Anthony | 129 Rx | | | Ben S | :) | Mod | | Tim G | :) | Mod | | Nilsson | 121 Rx | | | Sam Re | 198 Rx | | | Darcy C | 213 Rx2 | | | Kristine | 213 Rx3 | | | Molly O | 183 Rx2 | | | John B | 209 Rx | | | Amy S | 159 Rx2 | | | Jacob Br | 153 Rx | | | Tobie | 210 Rx | | | Léa | 183 Rx3 | | | Noah Ma | 208 Rx | | | William K | 217 Rx | | | Sophie M | 208 Rx3 | |
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Warm Up Friday 6 January 2023 (Time) 2:00 min in bike 2 ROUNDS (w/ lt. weight) 5 Push Up to Pike 10 Step Overs 5/5 DB Deadlift 5/5 DB Upright Row 5/5 DB Press 10 Alt. DB Snatches 2:00 on bike Into… 1-2 ROUNDS 5 Inch Worms 5 Tuck Jumps 5 Box Jump Overs 5 Kick Ups 5 Pike Ups or Half Wall Walks Mobility: Elevated Pigeon Pose Elevated Child's Pose 2 wall walks 4 db snatches 4 box jumpovers
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HIIT-Fit 6 January 2023 (Rounds) 30 Min EMOM: 5 Rounds Min 1- 20 Slam balls Min 2- Push-ups, Max reps Min 3- 20 Abmat Sit-ups Min 4 & 5- 500/450 M Row Min 6- REST
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