WOD Blog
 | Wed, Mar 1 2023 |  |
| Wednesday 1 March 2023 | Warm Up Wednesday 1 March 2023 | HIIT-Fit 29 February 2023 |
Wednesday 1 March 2023 (Reps, Rx2, Rx3) 5x5 Push Jerk Build to a Mod (NOT HEAVY) ON A 5:00 RUNNING CLOCK... Max Cal Row/Bike -Rest 1:00- AMRAP x 5 MINUTES 2-4-6-and so on... Push Ups V-Ups -Rest 1:00- ON A 5:00 RUNNING CLOCK... Max Cal Row/Bike Rx2: (Banded Push Ups (red band) Rx3: (Elevated PU) | (Straight Leg Sit Ups)
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| 1st | 199 Rx3 | Kenia Wed, Mar 1, 2023 | | 2nd | 184 Rx3 | Erin B Wed, Mar 1, 2023 | | 1st | 296 Rx | Justin B Wed, Mar 1, 2023 | | 2nd | 275 Rx | Jacob Br Wed, Mar 1, 2023 | | 3rd | 267 Rx | Tim G Wed, Mar 1, 2023 |
| Jacob Br | 275 Rx | | | Lori A | 176 Rx2 | | | Dan | 253 Rx | | | Corey | 207 Rx | | | Elaine T | 160 Rx2 | PROM v-ups | | Mauricio | 195 Rx2 | PROM v-up | | Ben Bar | 276 Rx2 | Alt. V-up | | Elijah | 235 Rx | | | Erin B | 184 Rx3 | | | Sierra | 234 Rx3 | | | Jenica | 226 Rx2 | | | Bharath | 166 Rx3 | | | Norm | 227 Rx3 | | | Skye | 197 Rx3 | | | Chip | 218 Rx3 | | | Jasmin | 193 Rx2 | | | Bill | 154 Rx3 | | | Morgan S | 214 Rx | | | Autumn | Open | scaled | | Tim G | 267 Rx | | | Joseph B | 249 Rx | | | Ben S | 247 Rx | | | Justin B | 296 Rx | | | Lauren K | 248 Rx | | | Nilsson | 227 Rx | | | Darcy C | 210 Rx3 | V-up | | Brian H | 201 Rx | | | Natalie M | 153 Rx3 | | | April | 214 Rx3 | Alt v-up | | Jenni | 156 Rx3 | V-up | | Amanda Lo | 189 Rx | | | Tobie | 296 Rx | | | Shelli A | 210 Rx | | | Amy S | 183 Rx | | | Charles S | 262 Rx | | | Justin C | 236 Rx | | | Andrea G | 153 Rx | | | Angel | 226 Rx | | | Gisela | 193 Rx3 | | | Kenia | 199 Rx3 | | | Sam ra | 222 Rx3 | |
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Warm Up Wednesday 1 March 2023 (Time) PVC: dislocates, goodmornings, leg swings, front rack stretch 1 ROUND :30 Row - Just Legs + :30 Row - Just Arms 10 Seal to DD 10 Hollow body rocks 10 Shoulder Taps Into… 1 ROUND 1:00 Row @ 20-25 S/M 10 Strict Press 10 Straight Leg Sit Ups 10 Shoulder Taps Into… 1 ROUND 1:00 Row @ 25-30 S/M 10 Push Press 10 Alt. V-Ups 10 HR Push Ups Mobility: Couch Stretch Pec Stretch 5 Jump & Lands (no bb, emphasis on catch dip) 5 Drops (bar at forehead, simultanously drop under & punch up) 5 Push Jerks *Strength*
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HIIT-Fit 29 February 2023 (Reps) 8 Rounds (31 Minutes) :40 Double unders/Single unders :40 Alt KB Power Snatches and KB Goblet Thrusters(1KB)* :40 Reverse Burpees :40 Plank KB Pull-throughs :40 100 M Run :40 REST *Snatches/Thrusters: Alternate between each Round
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