WOD Blog
 | Fri, Feb 3 2023 |  |
| Friday 3 February 2023 | Warm up Friday 3 February 2023 | HIIT-Fit 3 February 2023 |
Friday 3 February 2023 (Reps, Rx2, Rx3) 6-5-4-3-2 Power Clean & Jerks* *Reps must be Touch and Go. Start Moderate and Build Moderate-Heavy. W.O.W. 'OPEN 15.4' AMRAP x 8 MINUTES* 3 Handstand Push-Ups 3 Power Cleans (185/125) 6 Handstand Push-Ups 3 Power Cleans 9 Handstand Push-Ups 3 Power Cleans 12 Handstand Push-Ups 6 Power Cleans 15 Handstand Push-Ups 6 Power Cleans 18 Handstand Push-Ups 6 Power Cleans 21 Handstand Push-Ups 9 Power Cleans And so on... *Add 3 reps to the Handstand Push-Ups each round, and 3 reps to the Clean every 3 rounds. (Score is Total Reps) Rx2 135/95 | 1wallwalk for every 3 HSPU Rx3 challenging weight | db strict press
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| 1st | 53 Rx2 | Nichole Fri, Feb 3, 2023 | | 2nd | 116 Rx3 | Lynn S Fri, Feb 3, 2023 | | 3rd | 110 Rx3 | Kristine Fri, Feb 3, 2023 | | 1st | 68 Rx | John B Fri, Feb 3, 2023 | | 2nd | 64 Rx | William K Fri, Feb 3, 2023 | | 3rd | 59 Rx | Ben Bar Fri, Feb 3, 2023 |
| Angela C | 139 Rx3 | | | Nick T | 51 Rx2 | | | DeVonna | 105 Rx3 | | | Caity R | 36 Rx3 | | | Shane S | 66 Rx3 | | | Cam N | 37 Rx | | | Kim K | 106 Rx3 | | | William K | 64 Rx | | | Dan | 70 Rx2 | | | Jacob Br | 37 Rx2 | | | Elijah | 45 Rx3 | | | Mauricio | 84 Rx3 | | | Dylan Wa | 40 Rx | | | Kristie W | 104 Rx3 | | | Ryan S | 79 Rx3 | | | Samantha Bu | :) | scaled | | Nichole | 53 Rx2 | HSPU | | Prathap | 45 Rx2 | | | Amy S | 107 Rx3 | 85# | | Amanda Lo | 64 Rx2 | | | Ben Bar | 59 Rx | | | Erin B | 86 Rx3 | | | Molly O | 120 Rx3 | | | Chip | 90 Rx3 | | | Lynn S | 116 Rx3 | | | Bill | 90 Rx3 | | | Shelley S | 105 Rx3 | | | Sierra | 93 Rx3 | | | Kelley P | 66 Rx2 | | | Jennifer A | 74 Rx2 | | | Nilsson | 41 Rx | | | Kristine | 110 Rx3 | | | Mandy N | 77 Rx | | | Kate D | 42 Rx2 | | | Addie D | 25 Rx3 | | | Nick N | 50 Rx2 | | | John B | 68 Rx | | | grant b | 68 Rx | |
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Warm up Friday 3 February 2023 (Time) 3rounds of: 100 m run 12 Alt. Barbell Elbow Punches 8 RDLs 4 inch worm :45 Childs pose Downward dog with push-up Into… 1-2 ROUNDS (TIME PERMITTING) 12 Power Drops* (BW ONLY) 8 Barbell High Hang High Pulls 4 Barbell High Hang Muscle Cleans Wrist mobility 5 kick ups STRENGTH
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HIIT-Fit 3 February 2023 (Time) For Time: 84/64 Cal Row* Ladder 4-8-12-16-20-24-28 Single Leg Lat Box Step Down-Toe Tap(Split Reps,TNG Bodyweight) Alt Single Arm KB Power Snatch(Split Reps) Alt V-ups *Cal Row Options: Buy-in OR Cash-out 84/64 Cal Row OR Buy-in AND Cash-out 42/32 Cal Row
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| Bartman | 26:12 | 30# | | Henry B | 22:43 | HF | | Melanie | 24:17 | 25/30# | | Kip | 31:14 | 30# | | Michelle M | 29:00 | 20# | | Beth W | 29:20 | 20/22# | | Alice | 25:26 | 25# | | Janelle | 21:41 | 15/22# | | jamey | 26:50 | 44# |
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