WOD Blog
 | Mon, Feb 20 2023 |  |
| Monday 20 February 2023 | Warm Up Monday 20 February 2023 | HIIT-Fit 20 February 2023 |
Monday 20 February 2023 (Time, Rx2, Rx3) WORKOUT FOR TIME - 25:00 time cap 6 ROUNDS 4 Pull-Ups 5 Push Jerk (115/75) From Floor 20 Double Unders -Immediately Into- 5 ROUNDS 3 Chest to Bar Pull-Ups 4 Push Jerk (135/95) 20 Double Unders -Immediately Into- 4 ROUNDS 2 Bar Muscle-Ups 3 Push Jerk (165/115) 20 Double Unders Rx2: 95/65 | 115/75 | 135/85 Rx3: comfortable weight | SU 2:1
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| 1st | 18:53 Rx | Samantha Bu Mon, Feb 20, 2023 | | 2nd | 15:30 Rx3 | Kristine Mon, Feb 20, 2023 | | 3rd | 16:49 Rx3 | Erin B Mon, Feb 20, 2023 | | 1st | 14:41 Rx | Luke Sy Mon, Feb 20, 2023 | | 2nd | 25:00 Rx2 | Jacob Br Mon, Feb 20, 2023 Nick T Mon, Feb 20, 2023 | | 3rd | 15:50 Rx3 | Josh Br Mon, Feb 20, 2023 |
| DeVonna | 21:40 Rx3 | | | Nick T | 25:00 Rx2 | | | Jacob Br | 25:00 Rx2 | | | Shane S | 21:19 Rx3 | | | Gretchen | 19:56 Rx3 | | | Samantha Bu | 18:53 Rx | | | Elaine T | 18:00 Rx3 | | | Mauricio | 17:57 Rx3 | | | Ryan S | 17:37 Rx3 | | | Michael M | 21:13 Rx3 | | | Michelle M | 20:20 Rx3 | | | Erin B | 16:49 Rx3 | | | Adam D | 23:22 Rx3 | Rx gymnastics & rx2 weight | | Morgan S | 18:10 Rx3 | | | Bill | 17:30 Rx3 | | | Léa | 19:06 Rx3 | DUs | | Molly O | 17:40 Rx3 | | | Lori A | 16:28 Rx3 | | | Autumn | Open | scaled | | Luke Sy | 14:41 Rx | | | Kristie W | 14:38 Rx3 | | | Rees | 19:38 Rx3 | | | Elijah | 21:48 Rx3 | | | Kristine | 15:30 Rx3 | | | Caitlyn | 25:00 Rx | | | grant b | 16:52 Rx | | | Amy S | 21:59 Rx3 | Rx2 wt+ /DU/Jumping pull ups | | Josh Br | 15:50 Rx3 | | | Tobie | 18:07 Rx | | | Darcy C | 19:45 Rx3 | | | Prathap | 24:31 Rx3 | | | Shelli A | 23:36 Rx3 | Rx2 wt+ Box BMU | | Kim K | 21:13 Rx3 | | | Alice | 17:00 Rx3 | | | Charles S | 18:44 Rx3 | Rx weight | | Justin C | 21:01 Rx3 | | | Hillary | 22:54 Rx3 | Rx2 wt - C2B | | Sam ra | 18:49 Rx3 | |
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Warm Up Monday 20 February 2023 (Time) 200 M run 2 ROUNDS :30 Single Unders 12 Alt. Piked Shoulder Taps 10 Small Shoulder Rotations Forward (Change Plates Optional)* 10 Small Shoulder Rotations Backwards (Change Plates Optional)* 5/5 Neck Rolls (L/R) 10 Alt. Arm Swings** *RND 2 – complete bigger shoulder rotations. **Start with arms across and swing them across the body switching which arm is on top/ bottom with each swing. Essentially give yourself a hug, you deserve it. Into… 10 Ring Rows 8 Strict Press 10Scap Retracts 8 Push Press 10Kip swings 8Push Jerk 10Twisted Cross Banded Shoulder Stretches
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HIIT-Fit 20 February 2023 (Reps) Running Clock for 35 Minutes 0:00-10:00 10 Min EMOM Even Min: Burpees, Max Reps Odd Min: 200 M Run 10:00-25:00 15 Min Ladder 2..4..6..8..10.. Alt SA DB Power Snatch+SA DB Thruster Alt Box Step ups(1DB) Abmat Sit-ups 25:00-35:00 10 Min EMOM Odd Min: 150 M Run Even Min: Pull-ups, Max Reps
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| Andrea R | HF | HF | | Michael Co | HF | HF | | Kim C | HF | HF | | Bartman | HF | HF | | Melanie | HF | HF | | Kip | HF | HF | | Beth W | HF | HF | | Henry B | HF | HF | | Kate D | HF | HF |
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