WOD Blog
 | Mon, Mar 20 2023 |  |
| Monday 20 March 2023 | Warm Up Monday 20 March 2023 | HIIT-Fit 20 March 2023 |
Monday 20 March 2023 (Time, Rx2, Rx3) 3 ROUNDS FOR TIME 35/30 Cal Bike 10 Alt. Pistols 10 Bar Muscle-Ups 7 Power Cleans (205/125) Rx2 Counter wt to a below parallel target | C2B | 135/95 Rx3 Seated pistols | Jumping C2B or JPullups | 95/65
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| 1st | 24:11 Rx2 | Samantha Sy Mon, Mar 20, 2023 | | 2nd | 16:19 Rx3 | Léa Mon, Mar 20, 2023 | | 3rd | 16:36 Rx3 | Alice Mon, Mar 20, 2023 | | 1st | 25:00 Rx | Luke Sy Mon, Mar 20, 2023 Ben Bar Mon, Mar 20, 2023 | | 2nd | 19:07 Rx2 | Tim G Mon, Mar 20, 2023 | | 3rd | 19:28 Rx2 | Jacob Br Mon, Mar 20, 2023 |
| Nick T | 21:26 Rx2 | | | Justin Fe | 20:00 Rx2 | | | Jacob Br | 19:28 Rx2 | | | DeVonna | 20:50 Rx3 | | | Samantha Sy | 24:11 Rx2 | 5 BMU | | Emily K | 19:57 Rx | | | Cam N | 20:06 Rx2 | 165 | | Elaine T | 19:08 Rx3 | | | Gretchen | 22:49 Rx3 | | | Phillip A | 21:00 Rx3 | | | Ben Bar | 25:00 Rx | - 15 | | Erin B | 16:49 Rx3 | | | Norm | 21:58 Rx3 | | | Skye | 18:04 Rx3 | | | Bill | 22:33 Rx3 | | | Laura B | 18:10 Rx3 | | | Sierra D | 18:12 Rx3 | | | Jasmin | 19:28 Rx3 | | | Molly O | 18:35 Rx3 | | | Adam D | 20:05 Rx2 | | | Linda B | 18:30 Rx3 | | | Morgan S | 21:48 Rx3 | | | Avinash k | 22:48 Rx3 | | | Ben S | :) Rx2 | 205/BMU | | Rees | 17:52 Rx3 | | | Brian H | 20:05 Rx3 | | | Joseph B | 18:15 Rx2 | | | Autumn | 16:28 | Scaled | | Tim G | 19:07 Rx2 | | | April | 18:28 Rx3 | | | Luke Sy | 25:00 Rx | | | Darcy C | 15:24 Rx3 | | | Tobie | 20:42 Rx2 | Goblet squats for pistols | | Caitlyn | 15:53 Rx2 | Pistols | | Val | 18:19 Rx2 | | | Kim K | 18:08 Rx3 | | | Shelli A | 17:37 Rx2 | | | John B | 24:14 Rx2 | Seated pistols/BMU/185 | | Léa | 16:19 Rx3 | | | Alice | 16:36 Rx3 | | | Prathap | 21:41 Rx3 | | | Justin C | 18:24 Rx3 | | | Graham | 17:24 Rx2 | Pistols | | grant b | 17:11 Rx2 | Pistols | | Jules | 19:25 Rx2 | 5BMU/rnd | | William K | 18:53 Rx | | | Dan | 19:40 Rx3 | | | Jennifer A | 23:21 Rx2 | | | Shelley B | 19:34 Rx3 | | | Kyle r | 20:13 Rx3 | |
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Warm Up Monday 20 March 2023 (Time) 1 ROUND 1:00 EZ Bike 8 Post Squats (with rock over ankles) 8 Hang Muscle Cleans w/Empty Barbell 8 Ring Rows Into… 1 ROUND :45 Mod Bike 6/6 SL Box Step Ups 6 Hang Power Cleans w/Empty Barbell 6 Kip Swings Into… 1 ROUND :30 Fast Bike 4 Power Cleans w/Empty Barbell 4/4 SL Alt. Box Squats 4 Stict Pull Ups or VRR Mobility: Banded Shoulder EXTENDED WARM-UP (ALL) EVERY 4:00 x 3 SETS 6-8 Reps of Pistol Options* 3 Power Cleans 1-3 Bar Muscle-Ups or MOD -EZ Bike in Time Remaining- *Options: Narrow Stance Air Squats Alt. Counter Weighted Pistols Single Leg Box Lowers Single Leg Box Squats Rig Assisted Pistols
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HIIT-Fit 20 March 2023 (Time) For Time:Chipper(TC45:00) 60 Double KB Deadlift 10 M Plate Push x 6 50 KB Goblet Squats 10 M Plate Push x 5 40 KB STOH (20/arm) 10 M Plate Push x 4 30 KB Snatches (15/arm) 10 M Plate Push x 3 20 Double KB Front Rack Lunges (10/leg) 10 M Plate Push x 2 Immediately into... 600-500-400-300-200 Meter Run On dash:10 Russian KBS
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| Ben S | 34:15 | 40# | | Andrea R | 42:15 | 35/26# | | Kim C | 43:30 | 15# | | Ann-Marie | 39:00 | 30/20/15# | | Bartman | 35:50 | 44/35# | | Henry B | 39:00 | 25/18# | | Melanie | 35:05 | 25/35# | | Beth W | 40:40 | 35/20/18# | | Kip | 35:13 | 20/30# | | Dan | 35:20 | 44/25# | | Janelle | 31:52 | 22/26/35# |
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