WOD Blog
 | Wed, Mar 15 2023 |  |
| Wednesday 15 March 2023 | Warm Up Wednesday 15 March 2023 | HIIT-Fit 15 March 2023 |
Wednesday 15 March 2023 (Time, Rx2, Rx3) 3 SETS 1-2 Bar Muscle-Ups 5-7 Full Clean* :30 Double or Triple Under Practice -Rest As Needed b/t Sets- Rx 2-3 Best Pull up | :30 Single unders *Start Light-Moderate and build to workout weight. Partner WOD- Complete (TC 22 min) 40 Bar Muscle-Ups 30 Full Clean (205/115) 80/60 Cal Bike 240 Double Unders *Partition as Needed* Rx2 20 C2b and 20 Pull ups | 155/105 Rx3 Jumping Chest to bar | 75/55 | 400 SU
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| 1st | 17:35 Rx | Samantha Bu Wed, Mar 15, 2023 | | 2nd | 9:59 Rx3 | Erin B Wed, Mar 15, 2023 | | 3rd | 16:28 Rx3 | DeVonna Wed, Mar 15, 2023 | | 1st | 17:35 Rx | Luke Sy Wed, Mar 15, 2023 | | 2nd | 18:20 Rx2 | Jacob Br Wed, Mar 15, 2023 | | 3rd | 19:59 Rx2 | Nilsson Wed, Mar 15, 2023 |
| DeVonna | 16:28 Rx3 | | | Brian A | 16:40 Rx3 | 1/2 solo | | Dan | 18:20 Rx3 | | | Jacob Br | 18:20 Rx2 | | | Elaine T | 16:28 Rx3 | | | Dylan Wa | 15:30 | Yeehaw | | Ben Bar | 15:30 | Yeehaw | | Ryan S | 11:56 Rx3 | 1/2 solo | | Emily K | 22:00 Rx | 24:29 completed! | | Andrea C | 12:04 Rx3 | | | Erin B | 9:59 Rx3 | | | Skye | 11:12 Rx3 | | | Jasmin | 13:15 Rx2 | | | Bill | 15:57 Rx3 | | | Nilsson | 19:59 Rx2 | | | Tim G | 17:23 Rx3 | | | Ben S | 17:01 Rx | | | Blake | 17:23 Rx3 | | | Josie | 17:01 Rx | | | Lauren K | 19:56 Rx2 | | | Chip | 11:19 Rx3 | | | Adam M | 0 | Open | | April | 10:46 Rx3 | | | Samantha Bu | 17:35 Rx | | | Luke Sy | 17:35 Rx | | | Kate D | 15:40 Rx3 | | | Graham | 14:17 Rx2 | | | Gisela | 15:59 Rx3 | | | Justin C | 14:17 Rx3 | Su | | Andrea G | 15:59 Rx3 | |
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Warm Up Wednesday 15 March 2023 (Time) 1 ROUND 10/8 Cal Bike 10 Alt. Single Leg RDL (no weight, touch floor) 20 Single Unders 10 Ring Rows Into… 1 ROUND 10/8 Cal Bike 10 Alt. T-Spine Post Squat 10 Single-Single-Doubles 5 Scap Pull-Ups + 5 Kip Swings Into… 1 ROUND 10/8 Cal Bike 10 Alt. Front Rack Stretch w/BB 20 Double Unders 5 Pull Ups Piriformis Stretch on wall Twisted Cross Hold 5 Power Clean 5 Front Squat 5 Full Clean 5 C2B 3 Giant Kips 1-3 BMU
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HIIT-Fit 15 March 2023 (Reps) 6 Rounds (27 Minutes) 4 Minutes: 50 Double unders/100 Single unders 20 Alt KB Snatches/40 Russian KBS(Alt Rounds) -Then Max Reps: Med Ball Clean Wall balls REST:30 Score: Med Ball Clean Wall balls total reps
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| 1st | 52 | William K Wed, Mar 15, 2023 |
| Kate D | 70 | scaled | | Andrea R | 62 | scaled | | Ann-Marie | 56 | scaled | | Bartman | 72 | scaled | | Michael Co | 46 | scaled | | Kim C | 48 | scaled | | Beth W | 57 | scaled | | Lynda | 78 | scaled | | Kip | 60 | scaled | | Janelle | 75 | scaled | | Jules | 54 | scaled | | William K | 52 | scaled |
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