WOD Blog
 | Fri, Jan 13 2023 |  |
| Friday 13 January 2023 | Warm Up Friday 13 January 2023 | HIIT-Fit 13 January 2023 |
Friday 13 January 2023 (Reps, Rx2, Rx3) 5 SETS 1 Clean Deadlift + 2 Hang Power Clean + 1 Clean Deadlift *Start Light and Build to Moderate. -Rest As Needed b/t Sets- 3 SETS AMRAP x 4 MINUTES* 2-4-6-and so on... Hang Power Clean (95/65) Push-up Box Jumps (30/24) -Rest 1:30 b/t Sets- *Reset to 2/2 at the start of each AMRAP. Rx2: 24/20 inch Rx3: 65/45 | 20/16 (plates if needed)
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| 1st | 267 Rx | Samantha Bu Fri, Jan 13, 2023 | | 2nd | 231 Rx | Hillary Fri, Jan 13, 2023 | | 3rd | 258 Rx3 | Kristine Fri, Jan 13, 2023 | | 1st | 324 Rx | William K Fri, Jan 13, 2023 | | 2nd | 294 Rx | John B Fri, Jan 13, 2023 | | 3rd | 247 Rx | Nick T Fri, Jan 13, 2023 |
| DeVonna | 161 Rx3 | | | Gretchen | 130 | scaled | | Angela C | 211 Rx3 | | | Nick T | 247 Rx | | | Caity R | 114 Rx2 | | | Jacob Br | 201 Rx | | | Dan | 226 Rx | | | Mauricio | 180 Rx3 | | | Margaret | 139 Rx3 | | | Samantha Bu | 267 Rx | | | Ryan S | 170 Rx3 | | | Amy S | 152 Rx2 | | | Kristie W | 184 Rx3 | | | Michelle M | 158 Rx3 | | | Michael M | 180 Rx3 | | | Jenica | 196 Rx3 | | | Sierra | 186 Rx3 | | | Laura B | 187 Rx3 | | | Bill | 136 Rx3 | | | Anthony | 187 Rx | | | Jennifer A | 288 Rx | | | Autumn | 282 | Step ups | | Hillary | 231 Rx | | | Ben S | 227 Rx | | | Nilsson | 183 Rx | | | Charles S | 200 Rx | | | Sam Re | 305 Rx | | | Josie | 176 Rx | | | Amanda Lo | 185 Rx | | | John B | 294 Rx | | | Mandy N | 272 Rx | | | grant b | 277 Rx | | | Ken | 195 Rx | | | Kristine | 258 Rx3 | | | Tim G | 225 Rx | | | Kip | 235 Rx3 | | | Matt S | 210 Rx2 | | | William K | 324 Rx | | | Kim K | 246 Rx3 | 55# | | Nick N | 246 Rx | | | Jules | 322 Rx | | | Justin C | 167 Rx | | | Shelli A | 211 Rx3 | Rx weight & PU |
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Warm Up Friday 13 January 2023 (Time) 2 ROUNDS 6 Mountain Climbers 4/4 Twisted Cross 6 Russian Baby Makers Into… 2 ROUNDS 6 Tuck Jumps 4 Cat/Cows 6 Hang High Pulls w/Empty Barbell Into… 2 ROUNDS 6 Alt. Step-Ups + 6 Box Jumps 4/4 Cossack Squats 6 RDL Mobility: Trap and Pec Smash with Lacrosse Ball Doorway Pec Stretch Couch Stretch
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HIIT-Fit 13 January 2023 (Reps) 9 Rounds (Max Reps) 30 Minutes :30work :10rest 1- 120/100 M Row Sprint 2- Alt DB Bench Press 3- Double unders/Single unders 4- Mountain Climbers 5- Reverse Burpees
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