WOD Blog
 | Mon, Feb 27 2023 |  |
| Monday 27 February 2023 | Warm Up Monday 27 February 2023 | HIIT-Fit 27 February 2023 |
Monday 27 February 2023 (Time, Rx+, Rx2, Rx3) STRENGTH EMOM x 8 MINUTES MIN 1 - 1-2 Power Cleans* MIN 2 - 1-2 Bar Muscle-Ups *Start moderate and build up to and possibly past workout weight. 15 ROUNDS FOR TIME 3 Bar Muscle-Ups* 2 Box Jumps (30/24) 1 Power Clean (205/145) Rx+ 2 Ring Muscle-Ups Optional | 225/155 Rx2 Chest to Bar | 24/20 | 165/105 Rx3 Jumping Pull ups | 20/16 | 95/65
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| 1st | 14:24 Rx2 | Samantha Bu Mon, Feb 27, 2023 | | 2nd | 6:09 Rx3 | Kristine Mon, Feb 27, 2023 | | 3rd | 9:06 Rx3 | Léa Mon, Feb 27, 2023 | | 1st | 13:41 Rx+ | William K Mon, Feb 27, 2023 | | 2nd | 15:55 Rx+ | John B Mon, Feb 27, 2023 | | 3rd | 18:30 Rx+ | Luke Sy Mon, Feb 27, 2023 |
| Gretchen | 11:00 Rx3 | | | Jacob Br | 13:58 Rx2 | | | Emily K | 16:37 Rx+ | | | Lori A | 10:00 Rx3 | | | Samantha Bu | 14:24 Rx2 | 1 bmu | | Brian A | 10:00 Rx3 | | | Shane S | 10:30 Rx3 | | | Dan | 8:55 Rx3 | | | Kim K | 12:12 Rx3 | | | Ryan S | 13:02 Rx3 | | | Elaine T | 11:30 Rx3 | | | Michelle M | 9:32 | scaled | | Michael M | 8:50 | scaled | | Erin B | 9:01 | scaled | | Adam D | 10:13 | Modified | | Jenica | 8:24 Rx3 | | | Norm | 9:22 Rx3 | | | Skye | 12:10 Rx3 | | | Megan Coc | 8:41 | scaled | | Caitlyn | 7:51 Rx2 | | | Morgan S | 11:41 Rx3 | | | Bill | 12:15 Rx3 | | | Kelley P | 9:20 Rx3 | | | Molly O | 11:05 Rx3 | | | Autumn | Open | scaled | | Dylan Wa | 0 | Open | | Brian H | 9:30 Rx3 | | | Rees | 8:40 Rx3 | | | Kristie W | 6:20 Rx3 | | | grant b | 15:54 Rx | | | Lynn S | 9:41 Rx3 | | | Chip | 11:41 Rx3 | | | Kristine | 6:09 Rx3 | | | John B | 15:55 Rx+ | | | DeVonna | 9:38 Rx3 | | | Nick N | 8:25 Rx3 | | | Mandy N | 7:48 Rx2 | | | Addie D | 8:01 Rx3 | | | Amanda Lo | 11:40 Rx3 | | | Luke Sy | 18:30 Rx+ | | | Léa | 9:06 Rx3 | | | Tobie | 14:05 Rx+ | | | Shelli A | 14:13 Rx2 | 125# | | Charles S | 12:51 Rx2 | 30”BJ/205 & 185# | | William K | 13:41 Rx+ | | | Jules | 20:00 Rx2 | 1BMU+2C2B/135# | | Justin C | 13:25 Rx2 | 30”BJ/205# | | Venkata | 13:00 Rx3 | | | Sam ra | 12:26 Rx3 | | | Prathap | 11:57 Rx3 | |
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Warm Up Monday 27 February 2023 (Time) AMRAP x 5 MINUTES 2-4-6-and so on… Step-Ups Burpees or Up-Downs Ring Rows Into… 1 ROUND 8 Box Jumps w Step Down 8 Scap Retracts 4-8 Strict Pull Ups or VRR 8 RDL Mobility: Trap & Lat Smash with Lacrosse Ball Banded Shoulder Stretches 5 Kip Swings 5 Pull Ups 3 C2B 3 Giants 1 Muscle Up 5 Clean Pulls 5 Hang High Pulls 5 Muscle Cleans 5 Power Cleans *Strength*
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HIIT-Fit 27 February 2023 (Time) For Time:Running Clock Score:Time to Complete(including EMOM) 6 Min EMOM Double DB Squat Clean(Total Reps:40) Min 1-4 5 Reps @ Heavy Min 5-6 10 Reps @ Mod Weight(Reduce wt 5-10#) Immediately into... 40-30-20-10 Abmat Sit-ups 4-3-2-1 Minutes:Max Cal Bike* 20-15-10-5 Box Jump Overs Cash-out: DB Bench Press(4 Sets) 2 sets of 10 Double DB 2 sets of 10 Alt DB *Option to Row if no Bike available
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| Andrea R | 27:07 | 30/25# | | Melanie | 26:28 | 30/25# | | Ann-Marie | 29:51 | 15# | | Kim C | 28:23 | 20# | | Beth W | 28:55 | 25/20# | | Kip | 30:51 | 25/20# | | Bartman | 26:54 | 25# | | Henry B | HF | :) | | jamey | 28:47 | 50/35# | | Janelle | 27:52 | 25/20# |
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