WOD Blog
 | Fri, Mar 31 2023 |  |
 | Happy Birthday: Kelley M |
| Friday 31 March 2023 | Warm up Friday 31 March 2023 | HIIT-Fit 31 March 2023 |
Friday 31 March 2023
(Rounds, Rx2, Rx3)
18 min AMRAP
15 /12 cal bike
5/5 Alt Sandbag cleans (100/70)
15 Push ups
100 M Sand bag carry (4 reps)
Rx2: 70/50
Rx3: 12/10 | 50/30 | elevated push ups
| 0% |  | |  | 0% |
| 1st | 4+4 Rx3 | Nichole Fri, Mar 31, 2023 | | 2nd | 4+2 Rx3 | Alice Fri, Mar 31, 2023 | | 3rd | 4+1 Rx3 | Erin B Fri, Mar 31, 2023 | | 1st | 3+41 Rx | Jacob Br Fri, Mar 31, 2023 | | 2nd | 3+40 Rx | Nick T Fri, Mar 31, 2023 | | 3rd | 3+35 Rx | Tim G Fri, Mar 31, 2023 |
| Jacob Br | 3+41 Rx | | | Nick T | 3+40 Rx | | | Phillip A | 2+42 Rx3 | | | Dan | 3 Rx | | | Mauricio | 3+25 Rx3 | | | Ben Bar | 3+12 Rx | | | Ryan S | 2+40 Rx2 | | | Nichole | 4+4 Rx3 | 50 lb bag, shoulder carry instead of chest carry | | Prathap | 2+43 Rx2 | | | Kyle r | 3 Rx | | | Erin B | 4+1 Rx3 | | | Justin Fe | 3 Rx | | | Bharath | 2+41 Rx3 | | | Norm | 3+40 Rx3 | | | Sierra D | 4+9 Rx3 | 50# 12 cals elevated push-up | | Molly O | 4+23 Rx3 | | | Amy S | 2+39 Rx2 | | | Charles A | 3+15 Rx3 | | | Caitlyn | 3+11 Rx | | | Autumn | 4+30 Rx3 | | | Amanda Lo | 3+20 Rx2 | | | Kelley P | 3+37 Rx2 | | | Ben S | 4+2 Rx | | | Avinash k | 4 Rx3 | | | Kate D | 3+5 Rx | | | Val | 3 Rx2 | | | Elaine J | 2 Rx2 | | | Tim G | 3+35 Rx | | | Joseph B | 4+5 Rx | | | Alice | 4+2 Rx3 | | | grant b | 4+40 Rx | | | Jason J | 3 Rx | |
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Warm up Friday 31 March 2023
(Time)
3:00 Bike Comfortable pace
Roll Session
2:00 or 20 Cal
10 Twisted Cross
10/10 Scoops
5 Inch worm to Push up
1:00 Bike or 12 cal
Sandbag
5 Deadlift
5 Hip Snaps
:30 Bear hug hold
3/3 Cleans
5 Push ups 3.3.X.10
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HIIT-Fit 31 March 2023
(Reps)
27 Minute TABATA
6 Rounds
:20work
:10rest
Double unders/Single unders
Single Arm DB Push Jerk, LT
Single DB Frt Rack Alt Rev Lunges
Alt DB Plank Row
Double unders/Single unders
Single Arm DB Push Jerk, RT
Single DB Frt Rack Alt Rev Lunges
Alt DB Plank Row
Abmat Sit-ups
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