WOD Blog
 | Wed, Mar 29 2023 |  |
 | Happy Birthday: Keith P |
 | Gymversary: Charles S(5) |
| Wednesday 29 March 2023 | Warm Up Wednesday 29 March 2023 | HIIT-Fit 29 March 2023 |
Wednesday 29 March 2023 (Time, Rx2, Rx3) 4 x 250m Rowing Sprints (rest your split time) WORKOUT 5 ROUNDS FOR TIME 500/400m Row 10/10 OH Walking Lunges Single DB (50/35) 10 Handstand Push-Ups Rx2: 35/25 | 2 mats or banded pike pushups* (tiny red band on rig) Rx3: 25/15 | seated DB press
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| 1st | 24:13 Rx2 | Hillary Wed, Mar 29, 2023 | | 2nd | 18:01 Rx3 | Erin B Wed, Mar 29, 2023 | | 3rd | 19:22 Rx3 | Kristine Wed, Mar 29, 2023 | | 1st | 19:58 Rx | William K Wed, Mar 29, 2023 | | 2nd | 21:05 Rx | Luke Sy Wed, Mar 29, 2023 | | 3rd | 22:36 Rx | John B Wed, Mar 29, 2023 |
| DeVonna | 23:18 Rx3 | | | Phillip A | 23:43 Rx2 | | | Jules | 19:08 Rx | | | Kim K | 21:15 Rx3 | | | William K | 19:58 Rx | | | Dan | 25:44 Rx2 | | | Joe W | 10:00 | 2 rounds :) | | Mauricio | 21:16 Rx3 | | | Emily K | 16:52 Rx | | | Kyle r | 20:46 Rx3 | 25 & hspu | | Michael M | 21:50 Rx2 | | | Erin B | 18:01 Rx3 | | | Prathap | 21:00 Rx2 | | | Lauren K | 17:51 Rx | | | Kelley P | 20:35 Rx | 4 RDS | | Bill | 11:43 Rx3 | | | Jasmin | 21:58 Rx3 | | | Chris G | 19:15 Rx3 | 50# lunge 35#press | | Tim G | 18:06 Rx3 | | | Morgan S | 19:23 Rx3 | | | Nilsson | 21:10 Rx2 | | | Avinash k | 23:37 Rx3 | | | Emily B | 23:02 Rx3 | | | Ben S | 4:03 Rx2 | 2 rnds | | Ben K | 18:06 Rx3 | | | Darcy C | 23:03 Rx2 | | | Tobie | 23:38 Rx | | | Shelli A | 24:26 Rx2 | | | Justin C | 22:45 Rx2 | | | Norm | 23:44 Rx3 | | | Brian H | 22:31 Rx3 | | | Kristine | 19:22 Rx3 | | | Luke Sy | 21:05 Rx | | | Amanda Lo | 21:00 Rx2 | | | John B | 22:36 Rx | | | Bharath | 24:00 Rx3 | | | Shelley B | 24:59 Rx3 | | | Hillary | 24:13 Rx2 | | | Elijah | 18:53 Rx2 | |
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Warm Up Wednesday 29 March 2023 (Time) :30 Legs only Row :30 Arms only Row 2:00 Full Body WarmUp Row w focus on technique 3 Rounds 8 Alt Figure 4 4 Air Squats 8 Walking Lunges 4 Kick Ups (2 sec hold) :20 Braced Overhead Hold (each arm) Mobility: Pigeon Pose Overhead Stretch on Wall 5/5 OHWL (lt. wt.) 5 Kick Up to Negatives 5 HSPU 5/5 OHWL (wod wt) 250m Hard Row *rest 2mins before proceeding to sprints*
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HIIT-Fit 29 March 2023 (Time) For Time Continuously Running Clock 0:00-6:00 6 Min AMRAP 3-6-9-12-15... Hanging Straight Leg Raises Box Jumps 6:00-12:00 6 Min AMRAP 3-6-9-12-15... KB Swings Cal Bike immediately into... Chipper 400 M Run 20/15 Cal Bike 40 Hanging Straight Leg Raises 400 M Run 20/15 Cal Bike 40 Box Jumps 400 M Run 20/15 Cal Bike 40 KB Swings *Score is final time including AMRAP's
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| Kelley P | 36:26 | 44# | | Kate D | 39:19 | 53# | | Andrea R | 38:47 | 35# | | Ann-Marie | 36:37 | 20# | | Kim C | 37:53 | 22# | | Beth W | 37:10 | 26# | | Blake | 31:52 | 53# | | Lynda | 34:52 | 26# | | Kip | 33:25 | 35# | | Michael Co | 36:31 | 35# |
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