WOD Blog
 | Wed, Mar 22 2023 |  |
| Wednesday 22 March 2023 | Warm Up Wednesday 22 March 2023 | HIIT-Fit 22 March 2023 |
Wednesday 22 March 2023 (Rounds, Rx2, Rx3) 20 min AMRAP 1 Rope Climb 200m Run :30 Barbell Front Rack Hold (225/165) Rx2 2 pulls | 185/115 Rx3 3 J hook pulls | 135/95 *Each round = 4 reps. 1 rep for RC, 2 reps for run, 1 rep for FR Hold.
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| 1st | 8+2 Rx | Samantha Bu Wed, Mar 22, 2023 | | 2nd | 7+2 Rx2 | DeVonna Wed, Mar 22, 2023 | | 3rd | 8+2 Rx3 | Léa Wed, Mar 22, 2023 | | 1st | 10+1 Rx | John B Wed, Mar 22, 2023 | | 2nd | 8+2 Rx | Elijah Wed, Mar 22, 2023 | | 3rd | 7+3 Rx | Angel Wed, Mar 22, 2023 |
| Jacob Br | 0 | Open | | DeVonna | 7+2 Rx2 | | | Angela C | 7+3 Rx3 | | | Caity R | 7+2 Rx2 | | | Nick T | 0 | Open | | Corey | 7+3 Rx2 | | | Lori A | 7+3 Rx3 | | | Shane S | 7+2 Rx3 | | | Justin Fe | 8 Rx | | | Mauricio | 7+3 Rx3 | | | Erin B | 7+2 Rx3 | | | Skye | 8 Rx3 | | | Norm | 7+2 Rx3 | 285# | | Nilsson | 7 Rx | | | Charles A | 6 Rx3 | | | Bill | 6 Rx3 | | | Ben S | 10+1 Rx | | | John B | 10+1 Rx | | | Rees | 8+1 Rx3 | | | Samantha Bu | 8+2 Rx | | | Grace | 7+2 Rx2 | | | Val | 7 Rx2 | | | Tobie | 7+1 Rx | | | Darcy C | 8+2 Rx2 | | | Shelli A | 6 Rx | | | Amy S | 5+2 Rx | | | Joseph B | 7+3 Rx | | | Justin C | 6+2 Rx2 | | | Léa | 8+2 Rx3 | 2 pulls | | Kenia | 8 Rx3 | | | Angel | 7+3 Rx | | | Elijah | 8+2 Rx | | | Gisela | 8 Rx3 | | | Andrea G | 7+1 Rx | | | Kyle r | 6+1 Rx | | | Sam ra | 8 Rx2 | |
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Warm Up Wednesday 22 March 2023 (Time) 2 ROUNDS 100m Run 4/4 BB Elbow Punches 8 BB Bent Over Rows 8/8 Leg Swings Into… 1-2 ROUNDS (TIME PERMITTING) 100m Run 5 Plank Pulls 5 Knee Raises (from rope) 10 Hollow Body Rocks Flow into Rope Climbs- technique Wrist Stretches Couch Stretch Pigeon Stretch Banded shoulder stretches 3 minutes of Foam rolling 3x :10 Front Rack Holds, increasing weight
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HIIT-Fit 22 March 2023 (Reps) 30 Minutes Every 6 Minutes x 5 Rounds No Rest between Rounds Round 1: 5 Min Max Cal Row 1 Min Max Reps:Burpee Box Jump overs Round 2: 4 Min Max Cal Row 2 Min Max Reps:Single Arm Alt DB Clusters Round 3: 3 Min Max Cal Row 3 Min Max Reps:Burpee Box Jump overs Round 4: 2 Min Max Cal Row 4 Min Max Reps:Single Arm Alt DB Clusters Round 5: 1 Min Max Cal Row 5 Min Max Reps:Burpee Box Jump overs Score:Total Reps BBJO/Clusters/Calories
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| Beth W | 218 | 20# | | Andrea R | 264 | 25# | | Ann-Marie | 233 | 15 | | Bartman | 312 | 30# | | Henry B | 113 | 15# | | Lynda | 231 | 15# | | Jennifer A | HF | HF | | Kip | 258 | 30# | | Kate D | 223 | Lunges/35# | | Olivia D | 234 | 20# |
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