WOD Blog
 | Wed, Apr 5 2023 |  |
| Wednesday 5 April 2023 | Warm Up Wednesday 5 April 2023 | HIIT-Fit 5 April 2023 |
Wednesday 5 April 2023 (Reps, Rx+, Rx2, Rx3) Skill Gymnastics: Hand Stand walk / Wall walk / Bear Crawl 4 x 1:00 Rest 1:00 AMRAP x 14 MINUTES 3-6-9-and so on... Deadlifts (225/155) Burpee Box Jump Overs (24/20) 100 M Run* (no reps just a buy in to the next round). *RX + 20 feet unbroken Handstand walk. Rx2 185/135 Rx3 Mod wt. | Step overs
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| 1st | 90 Rx3 | Erin B Wed, Apr 5, 2023 | | 2nd | 79 Rx3 | DeVonna Wed, Apr 5, 2023 | | 1st | 108 Rx+ | Luke Sy Wed, Apr 5, 2023 | | 2nd | 93 Rx+ | Dylan Wa Wed, Apr 5, 2023 | | 3rd | 87 Rx+ | Ben Bar Wed, Apr 5, 2023 |
| Jacob Br | 105 Rx | | | DeVonna | 79 Rx3 | | | Angela C | 90 Rx3 | | | Nick T | 104 Rx | | | Shane S | 63 Rx3 | | | Caity R | 64 Rx3 | | | Dylan Wa | 93 Rx+ | | | Ben Bar | 87 Rx+ | | | Erin B | 90 Rx3 | | | Prathap | 80 Rx3 | | | Norm | 80 Rx3 | | | Skye | 81 Rx3 | | | Sierra | 87 Rx3 | | | Bill | 90 | scaled | | Jasmin | 99 Rx2 | | | Shelley B | 79 Rx3 | | | John B | 133 Rx | | | Chip | 81 Rx2 | | | Ben S | 90 Rx | | | Luke Sy | 108 Rx+ | | | Joseph B | 85 Rx | | | Amanda Lo | 90 Rx2 | | | Jake L | 81 Rx2 | | | April | 84 Rx3 | | | Chris G | 102 Rx | | | Rees | 92 Rx3 | | | Sophia D | 14 Rx3 | | | Tobie | 113 Rx+ | | | Kristie W | 111 Rx3 | | | Darcy C | 66 Rx2 | | | Shelli A | 90 Rx3 | | | Justin C | 85 Rx | | | Jennifer A | 117 Rx | |
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Warm Up Wednesday 5 April 2023 (Time) 2 ROUNDS 6 Seal to Down Dog > Up-Downs 6 Piked Shoulder Taps 6 Empty Bar Good Mornings 6/6 Single Leg RDL 4 Kick Ups (3 second hold) Into… :30 Cat / Cow :30 Elevated Childs Pose 5/5 Twisted Cross 2 ROUNDS 5/5 Single Leg Glute Bridges :30 Glute Bridge Hold 3 Burpee Step Overs 3 Tuck Jumps > Jump Overs 3 Wall Walks / Walk to Wall Banded Hamstring Stretches *After gymnastics: Warm up to WOD Deadlift weight- 5x w/bar 5 @50% 3 @70% 3 @ WOD weight
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HIIT-Fit 5 April 2023 (Time) For Time: 9 Rounds Meter Run* Single Arm KB Power Clean x 4(TNG,LT) Single Arm KB Thruster x 4(LT) Single Arm KB Power Clean x 4(TNG,RT) Single Arm KB Thruster x 4(RT) 8 Box Jumps *Clean/Thruster: Each side should be performed unbroken *Meter Run: Round 1: 100 M Run Round 2: 200 M Run Round 3: 300 M Run Round 4: 100 M Run Round 5: 200 M Run Round 6: 300 M Run Round 7: 100 M Run Round 8: 200 M Run Round 9: 300 M Run
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| Kim C | 27:49 | 18#/Stepup | | Michael Co | 28:27 | 40#/Stepup | | Beth W | 28:46 | 22#/Stepup | | Kip | 26:27 | 35/26#/BoxJump |
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