WOD Blog
 | Mon, Jan 16 2023 |  |
| Monday 16 January 2023 | Warm up Monday 16 January 2023 | HIIT-Fit 16 January 2023 |
Monday 16 January 2023 (Time, Rx2, Rx3) STRENGTH Session: 1 set every :90 (5 SETS) 1 Snatch Pull 1 Snatch High Pull 1 Muscle Snatch 1 Overhead Squat *Start Light and build to Moderate. 10 ROUNDS FOR TIME 100m Run 3 Power Snatch (135/95) 5 Burpees Over Bar Rx2: 95/75 Rx3: 65/45 | Step overs
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| 1st | 13:09 Rx3 | Samantha Bu Mon, Jan 16, 2023 | | 2nd | 13:37 Rx3 | Léa Mon, Jan 16, 2023 | | 3rd | 14:01 Rx3 | Kristine Mon, Jan 16, 2023 | | 1st | 12:44 Rx | Luke Sy Mon, Jan 16, 2023 William K Mon, Jan 16, 2023 | | 2nd | 12:53 Rx | John B Mon, Jan 16, 2023 | | 3rd | 15:16 Rx | Ben Bar Mon, Jan 16, 2023 |
| Gretchen | 16:22 | scaled | | Samantha Bu | 13:09 Rx3 | | | Angela C | 13:32 Rx3 | | | Jacob Br | 13:23 Rx2 | | | Margaret | 15:00 Rx3 | | | David G | 15:00 Rx3 | | | Ryan S | 18:02 Rx3 | | | Jenica | 13;54 Rx3 | | | Erin B | 16:19 Rx3 | | | Bill | 10:10 | 5 rds | | Laura B | 15:00 | S | | Chip | 19:38 Rx3 | | | Lynn S | 10:30 | Mod | | Jenni | 19:49 Rx3 | | | Molly O | 16:00 Rx3 | | | Léa | 13:37 Rx3 | | | Ben Bar | 15:16 Rx | | | Val | 16:47 Rx3 | | | Tim G | 15:33 Rx2 | | | Melanie | 13:11 Rx3 | | | Adam D | 14:49 Rx2 | | | William K | 12:44 Rx | | | Anthony | 17:50 Rx2 | | | Amanda Lo | 15:23 Rx3 | | | April | 14:58 Rx3 | | | Darcy C | 15:03 Rx3 | | | Josh Br | 16:03 Rx2 | | | Caitlyn | 18:06 Rx | | | grant b | 13:02 Rx | | | Kip | 17:48 Rx3 | | | Kristie W | 16:08 Rx3 | | | Kelley P | 15:32 Rx2 | | | Autumn | 12:24 Rx3 | | | John B | 12:53 Rx | | | Mandy N | 15:19 Rx | | | Kristine | 14:01 Rx3 | | | Luke Sy | 12:44 Rx | | | Kate D | 18:06 Rx | | | Jules | 16:31 Rx | | | Amy S | 16:18 Rx3 | | | Tobie | 11:49 Rx | | | Shelli A | 16:27 Rx2 | | | Jennifer A | 13:30 Rx2 | |
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Warm up Monday 16 January 2023 (Time) AMRAP x 4 MINUTES 4 Up-Downs 4 Air Squats 4 Push-Ups to Downward Dog 4 Sampson Lung with PVC pass through 100 M run Mobility: Band: Shoulder 6 Wall Facing Squats Warrior Squat Hold 1 round with PVC then 1 rd with Bar: 5 Snatch Grip Deadlifts 5 High Pulls 5 Muscle Snatch 5 Snatch Balance 5 Power Snatch Start Complex 3 frog hop step overs 3 Power Snatch and WOD Wt. 3 Burpees over bar
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HIIT-Fit 16 January 2023 (Reps) 8 Rounds(28 Minutes) 3 Minutes: 18/15 Calorie Bike* 10 Alt SA KB Clusters/15 KBS*(Alt b/t each Rd) Max Reps: V-ups :30 Rest *Calories: 18/15 Cal Bike: Rounds 1-4 12/10 Cal Bike: Rounds 5-8 *Clusters/KB Swings: Moderate KB Weight: Rounds 1-4 Increase KB weight by 5-10#: Rounds 5-8
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| Kelley P | HF | HF | | Andrea R | HF | HF | | Kim C | HF | HF | | Bartman | HF | HF | | Henry B | HF | HF | | jamey | HF | HF | | Beth W | HF | HF | | Kate D | HF | HF | | Ben S | HF | HF | | Blake | HF | HF | | Michael Co | HF | HF |
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