WOD Blog
 | Wed, Jan 25 2023 |  |
| Wednesday 25 January 2023 | Warm up Wednesday 25 January 2023 | HIIT-Fit 25 January 2023 |
Wednesday 25 January 2023 (Reps, Rx2, Rx3) 6-6-6-6* Deadlifts *Start Moderate and build to WOD weight. 18 Min EMOM (:40/:20) 1- Deadlifts (225/155) 2- Push ups 3- Sit-Ups Rx2: 185/135 | HR Push Ups Rx3: Comfortable Weight for 10 reps | Elevated Push Ups
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| 1st | 304 Rx | Samantha Bu Wed, Jan 25, 2023 | | 2nd | 254 Rx | Hillary Wed, Jan 25, 2023 | | 3rd | 317 Rx3 | Kristine Wed, Jan 25, 2023 | | 1st | 345 Rx | John B Wed, Jan 25, 2023 | | 2nd | 338 Rx | Luke Sy Wed, Jan 25, 2023 | | 3rd | 331 Rx | William K Wed, Jan 25, 2023 |
| DeVonna | 229 Rx3 | | | Angela C | 244 Rx3 | | | Caity R | 196 Rx2 | | | Darcy C | 258 Rx2 | | | Jules | 279 Rx | | | William K | 331 Rx | | | Jacob Br | 264 Rx | | | Dan | 286 Rx | | | Ryan S | 175 Rx3 | | | Caitlyn | 273 Rx | | | Samantha Bu | 304 Rx | | | Erin B | 273 Rx3 | | | Luke Sy | 338 Rx | | | Skye | 281 Rx3 | | | Tim G | 257 Rx | | | Sam Re | 275 | Up downs over bar | | Joseph B | 277 Rx | | | Chip | 269 Rx3 | | | Lynn S | 164 | Plank around the world | | Lauren K | 334 Rx | | | Ben S | 269 Rx | | | Molly O | 298 Rx3 | | | Anthony | 272 Rx | | | Jake L | 254 Rx | | | April | 304 Rx3 | | | Nick N | 296 Rx3 | | | Kristine | 317 Rx3 | | | John B | 345 Rx | | | grant b | 299 Rx | | | Mandy N | 270 Rx3 | | | Tobie | 327 Rx | | | Prathap | 230 Rx | | | Shelli A | 277 Rx | | | Charles S | 245 Rx | | | rylan | open | scaled | | Graham | 259 Rx | | | Justin C | 230 Rx | | | Hillary | 254 Rx | | | Joe W | 280 Rx3 | Mod | | Avinash k | 208 Rx3 | |
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Warm up Wednesday 25 January 2023 (Time) 3:00 Row Into… Banded Hamstring Stretches 2-3 ROUNDS 2/2 Worlds Greatest Stretch 3/3 SL Glute Bridge (:03 hold) :30 Plank Hold 3/3 Single Leg RDL with Light KB :30 Push Up to Down Dog w/ Barbell: 5 Hinge 5 Drops 5 Tempo DL
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HIIT-Fit 25 January 2023 (Reps) 4 Rounds (32 Minutes) 8 Minute Running Clock 0:00-1:00 Max Cal Row/Max 10M Plate Push* 1:00-3:00 Max Slam balls 3:00-4:00 Max Cal Row 4:00-6:00 Max Slam ball Box Step overs 6:00-7:00 Max Cal Row 7:00-8:00 REST *Row/Plate Push(Alt each Round) Round 1: Cal Row Round 2: Plate Push Round 3: Cal Row Round 4: Plate Push
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