WOD Blog
 | Mon, Jan 23 2023 |  |
| 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
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| 1st | 6:03 Rx2 | Avinash k Mon, Jan 23, 2023 | | 2nd | 7:03 Rx2 | Samantha Bu Mon, Jan 23, 2023 | | 3rd | 7:30 Rx2 | Hillary 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 | 7:11 Rx | William K Mon, Jan 23, 2023 |
| Gretchen | 6:00 | scaled | | Angela C | 5:43 Rx3 | | | DeVonna | 5:49 Rx3 | | | Samantha Bu | 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
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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
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| 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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