WOD Blog
 | Mon, Apr 3 2023 |  |
| Monday 3 April 2023 | Warm Up Monday 3 April 2023 | HIIT-Fit 3 April 2023 |
Monday 3 April 2023 (Time, Rx2, Rx3) Strength Back Squat Tempo 32X1 4x5 FOR TIME 20TC 50 Double Unders 30 Pull-Ups 50 Double Unders 20 Front Squats (155/105) 50 Double Unders 10 Power Cleans 50 Double Unders 50/40 Cal Bike Rx2 Pull ups | 135/85 | 1:00 DU practice Rx3 Jumping Pull ups | Mod wt | 2.1 SU
| 0% |  | |  | 0% |
| 1st | 13:21 Rx | Samantha Bu Mon, Apr 3, 2023 | | 2nd | 12:48 Rx3 | Kristine Mon, Apr 3, 2023 | | 3rd | 14:00 Rx3 | Erin B Mon, Apr 3, 2023 | | 1st | 15:44 Rx | Ben Bar Mon, Apr 3, 2023 | | 2nd | 16:40 Rx2 | Jacob Br Mon, Apr 3, 2023 | | 3rd | 16:48 Rx2 | Angel Mon, Apr 3, 2023 |
| DeVonna | 18:06 Rx3 | | | Jacob Br | 16:40 Rx2 | RX everything but 1 min DU | | Phillip A | 20:00 Rx3 | scaled | | Samantha Bu | 13:21 Rx | | | Shane S | 19:06 Rx3 | | | Ryan S | 19:05 Rx3 | | | Erin B | 14:00 Rx3 | | | Sierra | 15:46 Rx3 | | | Michelle M | 18:12 Rx3 | | | Michael M | 18:05 Rx3 | | | Skye | 16:00 Rx3 | | | Norm | 20:00 Rx3 | | | Bill | 20:00 Rx3 | | | Laura B | 15:45 Rx3 | | | Linda B | 15:27 Rx3 | | | Léa | 16:04 Rx3 | DUs, sub FS for goblet squats | | Jasmin | 18:08 Rx2 | | | Caitlyn | 16:46 Rx | | | Shelley B | 15:12 Rx3 | | | Val | 19:25 Rx2 | | | Ben Bar | 15:44 Rx | | | Joseph B | 15:01 Rx3 | | | Hillary | 18:15 Rx3 | | | April | 13:57 Rx3 | | | Jordan A | 14:30 | Scaled | | Molly O | 13:24 Rx3 | | | Kristine | 12:48 Rx3 | | | Ben S | 15:01 Rx | | | Jenni | 18:38 Rx3 | | | Darcy C | 18:04 Rx2 | | | Tobie | 12:14 Rx | | | Kristie W | 13:31 Rx3 | 65# | | grant b | 11:23 Rx | | | Shelli A | 15:19 Rx | | | Justin C | 17:10 Rx2 | | | Alice | 14:37 Rx3 | | | Angel | 16:48 Rx2 | | | Kenia | 15:26 Rx3 | | | Elijah | 17:21 Rx3 | Rx2 wt | | Gisela | 18:28 Rx3 | | | Andrea G | 15:03 Rx3 | 95 lb | | Jennifer A | 14:38 Rx2 | Rx wt |
|
Warm Up Monday 3 April 2023 (Time) AMRAP x 4 MINUTES :30 Mod Bike 20 Single Unders 5 Bootstrap Squats 5 BB Hang Muscle Cleans 5 Scap Pulls Into… AMRAP x 4 MINUTES :30 Fast Bike 20 Double Unders 5 Hang Power Cleans 5 Front Squats 5 Kip Swings 1 Round for Mobility: 6 Alt Twisted Cross w 3 sec hold 6 Alt. Thread the Needle with 3 sec hold 3- way hip stretch (:20 each position)
| 0% |  | |  | 0% |
|
HIIT-Fit 3 April 2023 (Reps) 35 Minutes: 2500 M Row* - Then in remaining time, AMRAP 4-8-12-16-20-24... Alt Single Arm DB Devils Press 10M-20M-30M-40M-50M... Plate Push *Row (5 Rounds) 500 M Row as fast as possible(Max effort) :60Rest ...continue until you reach 2500 Meters -Then immediately begin AMRAP Score:Total AMRAP Reps 10 M Plate Push = 1rep
| 0% |  | |  | 0% |
| Ben S | 50 | 30# | | Kim C | 60 | 15# | | Beth W | 70 | 20# | | Melanie | 75 | 25# | | Kelley P | 78 | 35# | | Kip | 90 | 30# | | Blake | 97 | 35# |
|