WOD Blog
 | Fri, Feb 10 2023 |  |
| Friday 10 February 2023 | Warm Up Friday 10 February 2023 | HIIT-Fit 10 February 2023 |
Friday 10 February 2023 (Rounds, Rx2, Rx3) OPEN 20.2 AMRAP x 20 MINUTES 4 DB Thrusters (50/35) 6 Toes to Bar 24 Double Unders Rx2: 35/25 | T2E | :20 DU practice Rx3: 25/15 | KR | 2:1 SU
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| 1st | 17+10 Rx3 | Kristine Fri, Feb 10, 2023 | | 2nd | 16+1 Rx3 | DeVonna Fri, Feb 10, 2023 | | 3rd | 14 Rx3 | Erin B Fri, Feb 10, 2023 | | 1st | 13+20 Rx | Ben Bar Fri, Feb 10, 2023 | | 2nd | 12+10 Rx | John B Fri, Feb 10, 2023 | | 3rd | 11+6 Rx | Dylan Wa Fri, Feb 10, 2023 |
| DeVonna | 16+1 Rx3 | | | Angela C | 18+15 Rx3 | | | Caity R | 11+4 Rx2 | | | Shane S | 11+30 Rx3 | | | Jacob Br | 9+12 Rx | | | Dan | 14+10 Rx2 | | | Mauricio | 15 Rx3 | | | Ryan S | 13 Rx3 | | | Dylan Wa | 11+6 Rx | | | Erin B | 14 Rx3 | | | Caitlyn | 13+31 Rx | | | Venkata | 10 Rx3 | | | Kelley P | 11+2 Rx | | | Laura B | 16+4 | Scaled | | Molly O | 16+10 Rx3 | | | Sierra | 11+18 Rx3 | | | Autumn | 0 | Open | | Linda B | 16+8 | Scaled | | Ben Bar | 13+20 Rx | | | April | 14 Rx3 | | | Amanda Lo | 14 Rx3 | | | Darcy C | 12+10 Rx2 | | | Justin B | 12 Rx2 | | | Rees | 15 Rx3 | | | Melanie | 15+4 Rx3 | SU | | Chris G | 12+10 Rx2 | DU attempts, rx weight | | Tim G | 14 Rx2 | | | Kristine | 17+10 Rx3 | | | John B | 12+10 Rx | | | grant b | 15+11 Rx | | | Prathap | 19+4 Rx2 | |
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Warm Up Friday 10 February 2023 (Time) 2 ROUNDS 6 Air squats 6 Push-Up to Pike 6 Cat Cows 6 Slow Calf Raises Into... Mobility: 3/3 World’s Greatest Stretch :30 DB squat and hold AMRAP x 5 MINUTES 25 Single Unders 6 Single DB Front Squat 6 Single DB Alt. Around the Worlds 6 Alt. Leg V-Up 5 DB Push Press 5 DB Thrusters 5 Scap Pulls 5 Kips Swings 3 Kipping Knee Raises 3 T2E 3 T2B 1min DU Progression/Practice
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HIIT-Fit 10 February 2023 (Calories) Running Clock for 30 Minutes 0:00-5:00 Strength* 30 Double DB Power Clean & Push Jerk (6 sets) Reps of 5 @Heavy every :45 Time Remaining:Max Cal Bike Sprint 5:00-10:00 25 Box Jump Overs Max Cal Row 10:00-15:00 30 Pull-ups(15 Strict + 15 Kipping) Max Cal Bike 15:00-20:00 25 Box Jump Overs Max Cal Row 20:00-25:00 30 M Double DB Bear Crawl Max Cal Bike 25:00-30:00 25 Box Jump Overs Max Cal Row *Power Clean&Push Jerk @ 0:00 Complete 5 reps @ :45 Complete 5 reps @ 1:30 Complete 5 reps @ 2:15 Complete 5 reps @ 3:00 Complete 5 reps @ 3:45 Complete 5 reps ...Bike Sprint after last set in time remaining
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| Andrea R | 114.5 cal | HF | | Bartman | 141 cal | HF | | Henry B | :) | HF | | jamey | 105 cal | HF | | Beth W | 90 cal | HF | | Alice | 133 cal | HF | | Ben S | 173 cal | HF |
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