WOD Blog
 | Mon, Feb 13 2023 |  |
| Monday 13 February 2023 | Warm Up Monday 13 February 2023 | HIIT-Fit 13 February 2023 |
Monday 13 February 2023 (Rounds, Rx2, Rx3) ON AN 18:00 RUNNING CLOCK... Build to a Heavy 1-Rep Power Snatch AMRAP x 3 MINUTES 3 Power Snatches (115/75) 6 Box Jumps (24/20) -Rest 1:30- AMRAP x 3 MINUTES 3 Overhead Squats (135/95) 6 Box Jumps -Rest 1:30- AMRAP x 3 MINUTES 3 Full Snatch (155/105) 6 Box Jumps *Pick up where you left off. Score is total Rounds + Reps)* Rx2 95/65 |115/85 | 135/95 Rx3 Comfortable wt. increase each AMRAP
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| 1st | 15+2 Rx3 | Kristine Mon, Feb 13, 2023 | | 2nd | 11 Rx3 | Erin B Mon, Feb 13, 2023 | | 3rd | 10 Rx3 | Nichole Mon, Feb 13, 2023 | | 1st | 13 Rx | William K Mon, Feb 13, 2023 | | 2nd | 11+2 Rx | Justin B Mon, Feb 13, 2023 | | 3rd | 9+2 Rx | Ben Bar Mon, Feb 13, 2023 |
| Nick T | 8 Rx2 | | | Angela C | 13+4 Rx3 | | | Samantha Bu | 20 | Kbs | | Jacob Br | 9+7 Rx2 | | | Jules | 10 Rx2 | | | Emily K | 14+1 Rx | | | Dylan Wa | 7+6 Rx2 | | | Ryan S | 9+6 | scaled | | Jason J | 8+1 Rx3 | | | Ben Bar | 9+2 Rx | | | Elaine T | 9+2 Rx3 | | | Nichole | 10 Rx3 | | | Elaine J | 9+1 Rx3 | | | Erin B | 11 Rx3 | | | Megan Coc | 12+3 Rx3 | | | Skye | 13 Rx3 | | | Bill | 9 Rx3 | | | Adam D | 11 Rx3 | | | Justin B | 11+2 Rx | | | Ben S | 11+1 Rx2 | | | Josie | 9+1 Rx3 | 45/55/55 | | Kelley P | 11 Rx3 | 65/70/75 | | April | 12+3 Rx3 | | | Kristine | 15+2 Rx3 | | | Jordan A | 9 Rx3 | | | Joseph B | 12+1 Rx3 | | | Elijah | 9+3 Rx3 | | | Tim G | 7+7 Rx2 | | | Matt S | 8+2 Rx3 | | | grant b | 12+3 Rx | | | Prathap | 9+1 Rx3 | | | Kristie W | 8+4 Rx3 | | | Shelli A | 10 Rx2 | | | William K | 13 Rx | | | Justin C | 9+1 Rx2 | | | Andrea G | 10+2 Rx3 | | | Angel | 8+2 Rx3 | | | Gisela | 12 Rx3 | |
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Warm Up Monday 13 February 2023 (Time) 2 Rounds 6 PVC Pass Throughs 6 PVC Good Mornings 6 Push-Up to Pike 6 Alt. Mountain Climbers 6 Air Squats Into… 2 Rounds: (PVC --> Bar) 4/4 Lateral Step-Ups* 4 Snatch Deadlifts 4 Hang High Pulls 4 Power Snatch 4 OVH Squats 4 Full Snatch *Switch to Low Box Jumps / Alt. Step-Ups at halfway Mobility: Thoracic Opener Elevated Child's Pose Warrior Squat
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HIIT-Fit 13 February 2023 (Reps) 12 Rounds (30 Minutes) Every 2:30 Minutes Alternate between: 16 Single Arm KB Power Cleans(8TNG/Side) 12 Single Arm KB Overhead Walking Lunges(6/Side) 8 Hollow body rocks Max Reps:Up Downs(TC 2:30) AND 400 M Run(TC 2:30) Time Remaining:Rest *Total Rounds: 6 Rounds:Cleans/Lunges/HBR/Up Downs 6 Rounds:400 M Run
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| Ben S | 45 UD | 53# | | Andrea R | 50 UD | 35/25# | | Melanie | 96 UD | 30/26# | | Bartman | HF | :) | | Henry B | HF | :) | | Michael Co | 7 UD | 44# | | Kim C | 6 UD | 18/15# | | Beth W | HF | :) | | Alice | 51 UD | 30/15# | | jamey | 30 UD | 53/44# | | Kip | 60 UD | 35# | | Lynda | 74 UD | 20# |
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