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
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| DeVonna | Yes | | | Angela C | Yes | | | Brian A | Yes | | | Caity R | Yes | | | Mauricio | Yes | | | Elijah A | Yes | | | Ben Bar | Yes | | | Jenica | Yes | | | Lauren K | Yes | | | Venkata | Yes | | | Norm | Yes | | | Skye | Yes | | | Bharath | Yes | | | Morgan S | Yes | | | Sierra D | Yes | | | Bill | Yes | | | Kelley P | Yes | | | Autumn | Yes | | | Samantha Sy | 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 | |
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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
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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
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| 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 |
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