WOD Blog
 | Wed, Feb 15 2023 |  |
| Wednesday 15 February 2023 | Warm Up Wednesday 15 February 2023 | HIIT-Fit 15 February 2023 |
Wednesday 15 February 2023
(Rounds, Rx2)
18 MIN AMRAP
5 Pull-Ups
7 Push-ups
12 Wall Balls (20/14)
250m Row
(Score is Total Rounds + Reps)
Rx2 any scales
| 100% |  | |  | 0% |
| 1st | 7+25 Rx | Nichole Wed, Feb 15, 2023 | | 2nd | 6+28 Rx2 | Kristine Wed, Feb 15, 2023 | | 3rd | 5+27 Rx2 | Léa Wed, Feb 15, 2023 | | 1st | 8+24 Rx | John B Wed, Feb 15, 2023 | | 2nd | 8+22 Rx | William K Wed, Feb 15, 2023 | | 3rd | 8+5 Rx | Luke Sy Wed, Feb 15, 2023 |
| DeVonna | 5+24 Rx2 | | | Angela C | 6+14 Rx2 | | | Jacob Br | 7+3 Rx | | | Caity R | 5+25 Rx2 | | | Elaine T | 6 Rx2 | Loved this workout. Now, I need to learn how to do pull ups! 🤓 | | Emily K | 7 Rx | | | Kim K | 5+25 Rx2 | | | Shane S | 5+25 Rx2 | | | Nichole | 7+25 Rx | | | Jason J | 6 Rx | | | Luke Sy | 8+5 Rx | | | Bill | 4+24 | Scaled | | Lauren K | 7+164 Rx | | | Adam D | 6+11 Rx | | | Venkata | 3 | 12:12 | | Andrea C | 6+12 Rx2 | | | Prathap | 6 Rx | | | Jenica | 6+3 Rx | | | Norm | 5+12 Rx | | | Skye | 6 Rx2 | | | Tim G | 6+24 Rx | | | Samantha Bu | 5 | Mod | | Molly O | 6+24 Rx2 | | | Ben S | 6+12 Rx | | | Joseph B | 7 Rx | | | Justin B | 7+10 Rx | | | Sam ra | 5+81 Rx | | | Jordan A | 5 Rx2 | | | Rees | 5+8 Rx2 | | | April | 7+5 | Mod | | Brian H | 6 Rx2 | | | Elijah | 6+5 Rx | | | Jenni | 5+31 Rx2 | | | grant b | 8+8 Rx | | | William K | 8+22 Rx | | | Amanda Lo | 5+24 Rx | | | John B | 8+24 Rx | | | Tobie | 8+14 Rx | | | Darcy C | 5+24 Rx2 | | | Léa | 5+27 Rx2 | | | Shelli A | 6+3 Rx | | | Charles S | 6+3 Rx | | | Kristine | 6+28 Rx2 | | | Justin C | 6+27 Rx | | | Angel | 6+1 Rx | |
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Warm Up Wednesday 15 February 2023
(Time)
2 Min Row
into...
EMOM x 8 MINUTES* (:40 ON / :20 OFF)
1 - Inch Worm + Push-Up → Push-Up to Pike
2 - :20s Med Ball Squats + :20s Med Ball Push Press → Med Ball Thrusters
3 - Ring Rows → :20s Dead Hang + :20s Scap Pull-Ups
4 - Plank Hold → Wall Sit
*After completing the first four movements, transition to the next
movements in the second half of the EMOM
Mobility:
Hip Wall Stretches
Alt. Twisted Cross
Thread the Needle
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HIIT-Fit 15 February 2023
(Reps)
9 Rounds (27 Minutes)
2:00work
1:00rest
Calorie Bike*
Max Reps:Slam balls
Round 1:Max Effort Cal Bike
Round 2:Maintain calories
Round 3:Maintain calories
Round 4,5, and 6:Deduct 5 Cal from above
Max Reps:Slam balls
Round 7,8, and 9:Deduct 5 more Cal
Max Reps:Slam balls
Calories*
Round 1: Bike 20 Cal
Round 2: Bike 20 Cal
Round 3: Bike 20 Cal
Round 4-6: Bike 15 Cal/Max Slam balls
Round 7-9: Bike 10 Cal/Max Slam balls
Score:Total Calories and Slam ball reps
*Option to Row if no Bikes available
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