WOD Blog
 | Fri, Mar 17 2023 |  |
 | Happy Birthday: Aaron |
| Friday 17 March 2023 | Warm Up Friday 17 March 2023 | HIIT-Fit 17 March 2023 |
Friday 17 March 2023 (Time, Rx2, Rx3) ON A 10:00 RUNNING CLOCK... Build to a Moderate Complex of : 1 Full Snatch 1 Overhead Squat 1 Full Snatch 10 SETS FOR TIME (TC 20 min) 3 Hang Power Snatch (135/95) 5 Chest to Bar Pull-Ups 7 Burpee Box Jumps -Rest :30 b/t Sets- (Score is Total Time) Rx2 95/65 | pullups Rx3 mod wt | v ring row | step up
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| 1st | 19:2 Rx2 | Nichole Fri, Mar 17, 2023 | | 2nd | 17:09 Rx3 | Erin B Fri, Mar 17, 2023 | | 3rd | 20:00 Rx3 | Avinash k Fri, Mar 17, 2023 | | 1st | 17:43 Rx2 | Adam D Fri, Mar 17, 2023 | | 2nd | 19:13 Rx2 | Ben Bar Fri, Mar 17, 2023 | | 3rd | 20:00 Rx2 | Nilsson Fri, Mar 17, 2023 Nick T Fri, Mar 17, 2023 |
| Nick T | 20:00 Rx2 | 9 | | Jacob Br | 16:13 | scaled | | Brian A | 20:00 Rx3 | 9+8 | | Shane S | 20:00 Rx3 | 7+5 | | Shelley B | 20:00 Rx3 | 8+12 | | Gretchen | 19:30 | scaled | | Ben Bar | 19:13 Rx2 | | | Elaine T | 19:40 Rx3 | | | Nichole | 19:2 Rx2 | | | Erin B | 17:09 Rx3 | | | Jenica | 17:09 Rx3 | | | Nilsson | 20:00 Rx2 | | | Bill | 9:30 | 3 rds | | Jasmin | 18:57 Rx2 | | | Molly O | 18:42 Rx3 | | | Ben S | 18:00 Rx | | | Blake | 17:06 Rx3 | | | Adam D | 17:43 Rx2 | | | Amy S | Open | scaled | | Amanda Lo | 15:15 Rx2 | | | Elijah | 19:10 Rx3 | 95# | | April | 16:05 Rx3 | Hang power clean | | Ken | 20:00 Rx2 | 8+3 | | Avinash k | 20:00 Rx3 | 9 | | Sammy | 19:48 Rx3 | |
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Warm Up Friday 17 March 2023 (Time) Roll session 2 ROUNDS 100 M run 10 Up-Down 10 Step Ups 10 Kip Swings 8 BTN Snatch Push Press Mobility: 3/3 World's Greatest Stretch Banded Hip 1 ROUND 6 Burpee Tuck Jumps 6 Hang Snatch High Pulls 6 Hang Muscle Snatch 6 Hang Power Snatch
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HIIT-Fit 17 March 2023 (Reps) 12 Minute EMOM: Complex/Unbroken/2 DB's 4 DB Push Press 3 DB Front Squat 2 DB Hang Clean 1 DB Thruster Rounds 1-6: @ Mod Weight Rounds 7-12: Increase Weight Immediately into... 12 Minutes: Max Calorie Bike At top of Min 1-6 perform 5 Push-ups At top of Min 7-12 perform 5 Burpees Immediately into... 3 Minutes: Max Reps:Pull-ups Score: Total Bike Calories
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| Bartman | 72 Cal | 40 pull-ups | | Henry B | 40 Cal | HF | | Andrea R | 34 Cal | 30 Band PU | | Melanie | 64 Cal | HF | | Kip | 63 Cal | 43 Chin-ups |
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