WOD Blog
 | Mon, Feb 6 2023 |  |
 | Gymversary: Kim K(7) & William K(7) & Kelley M(7) |
| Monday 6 February 2023 | Warm Up Monday 6 February 2023 | HIIT-Fit 6 February 2023 | Other Results |
Monday 6 February 2023 (Reps, Rx2, Rx3) ON AN 15:00 RUNNING CLOCK... Build to a Heavy 1-Rep Power Clean EVERY 3:00 x 4 SETS 400m Run Max Power Cleans* w/ Time remaining -Rest 1:00 b/t Sets- SET 1 - (135/95) (95/65) SET 2 - (155/105) (115/75) SET 3 - (185/135)(135/95) SET 4 - (205/145)(155/105)
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| 1st | 40 Rx2 | Samantha Bu Mon, Feb 6, 2023 | | 2nd | 54 Rx3 | Kristine Mon, Feb 6, 2023 | | 3rd | 45 Rx3 | DeVonna Mon, Feb 6, 2023 | | 1st | 53 Rx | William K Mon, Feb 6, 2023 | | 2nd | 50 Rx | John B Mon, Feb 6, 2023 | | 3rd | 39 Rx | Ben Bar Mon, Feb 6, 2023 |
| DeVonna | 45 Rx3 | | | Emily K | 47 Rx | | | Angela C | 64 Rx3 | | | Shane S | 22 | scaled | | Kim K | 41 Rx3 | | | Jacob Br | 48 Rx2 | | | Samantha Bu | 40 Rx2 | | | Mauricio | 31 Rx3 | | | Ryan S | 25 Rx3 | | | Ben Bar | 39 Rx | | | Bill | 28 Rx3 | | | Laura B | 40 Rx3 | | | Shelley S | 39 Rx2 | Row | | Linda B | 48 Rx3 | | | Jasmin | 39 Rx2 | | | Erin B | 25 Rx3 | | | Michelle M | 30 Rx3 | Row | | Jenica | 29 Rx3 | | | Josh Br | 17 Rx2 | | | Skye | 36 Rx3 | | | Ben S | 48 Rx | | | Justin B | 35 Rx | | | Molly O | 50 Rx3 | | | Kelley P | 47 Rx2 | | | Nilsson | 25 Rx | | | Rees | 37 Rx3 | | | Brian H | 41 Rx3 | | | Lori A | 22 Rx2 | | | Elijah | 20 Rx2 | | | Jenni | 23 Rx3 | | | Tim G | 45 Rx2 | | | Kristine | 54 Rx3 | | | Joseph B | 37 Rx2 | | | Prathap | 32 Rx2 | | | Tobie | 45 Rx | | | Shelli A | 52 Rx2 | Bike | | Chris G | 31 Rx2 | Rx wt/bike | | Caitlyn | Open | scaled | | grant b | 52 Rx | | | Charles S | 30 Rx | | | Darcy C | 30 Rx2 | | | Adam D | 50 Rx2 | | | John B | 50 Rx | | | Kate D | 36 Rx | | | William K | 53 Rx | | | Angel | 22 Rx2 | | | Léa | 26 Rx3 | | | Justin C | 34 Rx | | | Jennifer A | 68 Rx2 | | | Sam ra | 34 Rx2 | |
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Warm Up Monday 6 February 2023 (Time) ON A 5:00 RUNNING CLOCK… 100m Jog 25’ High Kicks 25’ Walking Samson Stretches 25’ Bear Crawls 25’ Bunny Hops 25’ High Knees 25’ Butt Kickers 25’ Up-Down Broad Jumps 100m Jog *Take a short break then transition to… FOR TIME (RPE 8)* 400m Run *This is meant to act as a time trial for the interval workout. You should be able to comfortably hold b/t 1:45-2:00 while fresh. If unable to hit that range consider adjusting the distance of the run down! Mobility: 2/2 Worlds Greatest Stretch 5 Clean Pulls 5 High Hang High Pulls 5 Muscle Cleans 5 Power Cleans *Strength*
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HIIT-Fit 6 February 2023 (Reps) 12 Minute EMOM :45work :15rest 4 Single Arm KB Clusters(2TNG/Arm) 4 KB Swings Max Reps:Burpees(TC:45) Directly into... Chipper for time: 400 M Run 20 T2B or 40 Knee Raises 40 M Plate Push 300 M Run 15 T2B/30 Knee Raises 30 M Plate Push 200 M Run 10 T2B/20 Knee Raises 20 M Plate Push 100 M Run 5 T2B/10 Knee Raises 10 M Plate Push Score:Total Burpee Reps and time to complete Chipper
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| Andrea R | 18:00 KR | 32 Burpees | | Michael Co | 21:05 KR | 28 Burpees | | Beth W | 18:44 KR | 47Burpees | | Kim C | 21:30 KR | 48 Box Burpees | | Melanie | 14:35 KR | 42 Burpees | | Bartman | 18:40 T2B | 48 Burpees | | Henry B | HF | :) | | Alice | 15:47 KR | 50 Burpees | | Kip | 21:37 KR | 40 Burpees | | jamey | 19:45 T2B | :) | | Dan | 14:24 T2B | 70 Burpees | | Janelle | 14:49 KR | 42 Burpees |
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