WOD Blog
 | Wed, Feb 22 2023 |  |
| Wednesday 22 February 2023 | Warm Up Wednesday 22 February 2023 | HIIT-Fit 22 February 2023 |
Wednesday 22 February 2023 (Check In) ON A 10:00 RUNNING CLOCK... Practice Rope Climbs* *Specifically focus on the J-Hook Clamp & Stomp. WORKOUT AMRAP 17 MINUTES (goal 5-7 RPE) 1 Rope Climb 4/4 SA Overhead Walking Lunges 6 Alt. DB Devils Press (pick a weight) 8 Wallballs OPTIONAL FINISHER 6 SETS (:20 ON/ :10 OFF)* MOVT 1 - Sit-Ups MOVT 2 - Hollow Body Hold
| 0% |  | |  | 0% |
| DeVonna | Yes | | | Angela C | Yes | | | Brian A | Yes | | | Caity R | Yes | | | Mauricio | Yes | | | Elijah | Yes | | | Ben Bar | Yes | | | Jenica | Yes | | | Lauren K | Yes | | | Venkata | Yes | | | Norm | Yes | | | Skye | Yes | | | Bharath | Yes | | | Morgan S | Yes | | | Sierra | Yes | | | Bill | Yes | | | Kelley P | Yes | | | Autumn | Yes | | | Samantha Bu | Yes | | | Chip | Yes | | | Joseph B | Yes | | | Ben S | Yes | | | Tim G | Yes | | | Chris G | Yes | | | Brian H | Yes | | | Lynn S | Yes | | | Nicole Ri | Yes | | | Jordan A | Yes | | | Luke Sy | Yes | | | John B | Yes | | | Molly O | Yes | | | Mandy N | Yes | | | Jenni | Yes | | | Léa | Yes | | | Amy S | Yes | | | Prathap | Yes | | | Shelli A | Yes | | | Dan | Yes | | | Angel | Yes | | | Sam ra | Yes | |
|
Warm Up Wednesday 22 February 2023 (Time) 3 Rounds 8 Alt. Samson Lunges 8 Alt. Mountain Climbers 8 Medball Clusters 8 Hanging Knee Raises 100m Run Mobility: 2mins to Foam Roll Anything Pigeon Pose Elevated Child’s Pose *Rope Climb Skill Work* 1 Round Light Wt & 1 Round WOD Wt.: 4 Burpees 4 Alt. Burpee DL 4 Alt. Devils Press 4 Alt. DB OHWL 4 Wallballs
| 0% |  | |  | 0% |
|
HIIT-Fit 22 February 2023 (Calories) Partner Cardio WOD(Option to do solo) 4 Rounds(24 Minutes) 4:30 Min Partner A: 500 M Row Partner B: Max Effort Cal Bike Then switch... Partner B:Row Partner A:Bike(TC 4:30) REST 1:30 *Individual: 500 M Row Max Effort Cal Bike(TC 4:30) REST 1:30 Immediately into... Chipper for time(Individual WOD) 20 Double KB Deadlifts 10 M Plate Push x 2 20 Double KB Push Jerk 10 M Plate Push x 2 20 Double KB Front Rack Alt Rev Lunges 10 M Plate Push x 2 20 KB Swings 10 M Plate Push x 2 *Chipper: Goal(Muscular Endurance) Choose Moderate weight in order to do each movement unbroken SCORE: Total Bike Calories and Chipper Time
| 0% |  | |  | 0% |
| Andrea R | 8:50 | 54 | | Henry B | :) | scaled | | Bartman | :) | scaled | | Jules | 9:07 | 114 | | William K | 8:13 | 149 | | Ann-Marie | 8:25 | scaled | | Kate D | :) | scaled | | Lynda | 6:58 | 54 | | Dan | 10:13 | 166 | | Kip | 11:57 | 166 | | jamey | 9:15 | 166 |
|