WOD Blog
 | Mon, Jan 23 2023 |  |
 | Welcome: Sam ra |
| Monday 23 January 2023 | Warm up Monday January 23 2023 | HIIT-Fit 23 January 2023 |
Monday 23 January 2023
(Time, Rx2, Rx3)
5 SETS*
1 Clean Pull +
1 Clean High Pull +
1 Power Clean+
2 Split Jerks
*Start Light and build to Heavy
-Rest As Needed b/t Sets-
FOR TIME
21-15-9
Cleans (135/95)
Ring Dips
Rx2: 115/85 | Toe Supported Dips
Rx3: 75/55 | Box Dips
| 0% |  | |  | 0% |
| 1st | 6:03 Rx2 | Avinash k Mon, Jan 23, 2023 | | 2nd | 7:03 Rx2 | Samantha Sy Mon, Jan 23, 2023 | | 3rd | 5:02 Rx3 | Erin B Mon, Jan 23, 2023 | | 1st | 4:26 Rx | John B Mon, Jan 23, 2023 | | 2nd | 4:27 Rx | Luke Sy Mon, Jan 23, 2023 | | 3rd | 7:27 Rx | Ben Bar Mon, Jan 23, 2023 |
| Gretchen | 6:00 | scaled | | Angela C | 5:43 Rx3 | | | DeVonna | 5:49 Rx3 | | | Samantha Sy | 7:03 Rx2 | | | Emily K | 7:25 Rx2 | | | Dan | 6:27 Rx2 | | | William K | 7:11 Rx | | | Dylan Wa | 7:50 Rx2 | | | Mauricio | 7:51 Rx3 | | | Ryan S | 7:30 | scaled | | Ben Bar | 7:27 Rx | | | Margaret | 8:59 Rx3 | | | Erin B | 5:02 Rx3 | | | Michael M | 6:03 Rx2 | | | Jenica | 5:32 Rx3 | | | Skye | 5:32 Rx3 | | | Andrea C | 4:53 Rx3 | | | Bill | 9:54 Rx3 | | | Molly O | 6:12 Rx3 | | | Shelley S | 5:27 Rx3 | | | Shelli G | 6:51 Rx3 | | | Autumn | 5:38 Rx3 | | | Ben S | 8:24 Rx | | | Kate D | 3:43 Rx2 | | | Justin B | 4:37 Rx2 | | | Joseph B | 5:40 Rx2 | | | Sam Re | 4:57 Rx | | | Tim G | 5:50 Rx2 | | | Anthony | 7:02 Rx2 | | | Nilsson | 8:54 Rx | | | Tobie | 5:55 Rx | | | Lynn S | 6:37 Rx3 | | | Shelli A | 4:50 Rx2 | | | Darcy C | 5:58 Rx3 | | | Alice | 5:50 Rx3 | | | Jules | 4:51 Rx2 | | | Prathap | 6:35 Rx2 | | | Avinash k | 6:03 Rx2 | | | Amy S | Open gym | scaled | | Rees | 6:57 Rx3 | | | Kristie W | 5:41 Rx3 | | | Chip | 6:30 Rx3 | | | Chris G | 7:06 Rx | | | April | 5:35 Rx3 | | | John B | 4:26 Rx | | | grant b | 8:42 Rx | | | Kip | 6:30 Rx2 | | | Amanda Lo | Open gym | scaled | | Charles S | 4:51 Rx2 | | | Joe W | 9:09 Rx3 | | | Justin C | 4:58 Rx2 | | | Sam ra | 7:36 Rx3 | | | Hillary | 7:30 Rx2 | | | Luke Sy | 4:27 Rx | |
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Warm up Monday January 23 2023
(Time)
200 M run
AMRAP x 4 MINUTES
20 Crossbody Mountain Climbers
8 Tall Jumps
6 Jump to Hollow on Rings
4 HR Push Ups
Into…
Child's pose
Couch Stretch
Twisted Cross
Then w/ empty barbell:
4 Clean Deadlifts
4 High Pulls
4 Power Cleans
4 Front Squats
4 Cleans
4 Strict Press
4 Push Press
4 Push Jerks
4 Split Jerks
WarmUp Complex w/ empty or light barbell:
1 Clean Pull +
1 Clean High Pull +
1 Power Clean +
2 Split Jerks
| 0% | | | | 0% |
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HIIT-Fit 23 January 2023
(Time)
For Time:
10 Rounds
Complex* (Single Dumbbell)
2 Single Arm DB Arnold Press
4 Single Arm DB Devils Press
6 Single Arm DB Suitcase Rev Lunge
8/6 Cal Bike Sprint (Reset each round)
15 Hanging Knee Raises
*Complex:
Go thru full complex on RT side then repeat on LT side before moving on to Bike Sprint
1 Round =
Full Complex RT side
Full Complex LT side
8/6 Cal Bike Sprint
15 Hanging Knee Raises
| 0% | | | | 0% |
| Ben S | HF | HF | | Kate D | 32:46 | 30# | | Andrea R | 40:31 | 20# | | Beth W | 40:40 | 15/20# | | Melanie | 31:50 | 20/25# | | Kim K | 38:51 | 15/20# | | Janelle | 31:31 | 20# | | jamey | 41:20 | 35/50# |
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