WOD Blog
 | Fri, Apr 7 2023 |  |
 | Happy Birthday: Courtney Sp |
 | Welcome: Shashank g |
| Friday 7 April 2023 | HIIT-Fit 7 April 2023 | Warm Up Friday 7 April 2023 |
Friday 7 April 2023
(Reps, Rx2, Rx3)
EVERY 1:30 x 5 SETS*
1 Hang Squat Snatch +
1 Snatch +
1 Overhead Squat
*Start Light-Mod and build to Mod+.
WORKOUT
EMOM x 20 MINUTES
MIN 1 - 200m Run
MIN 2 - 1 Snatch (85% of 1 Rep Max)
MIN 3 - Max Wall Balls (20/14 @ 10/9)
MIN 4 - Rest
Score is total Wallball reps
Rx Knows 1 rep max
Rx2 Challenging WT
Rx3 Mod Wt (Focus on ROM) | 14/10
| 0% |  | |  | 0% |
| 1st | 135 Rx | Samantha Sy Fri, Apr 7, 2023 | | 2nd | 121 Rx | Alice Fri, Apr 7, 2023 | | 3rd | 105 Rx3 | Erin B Fri, Apr 7, 2023 | | 1st | 155 Rx | John B Fri, Apr 7, 2023 | | 2nd | 145 Rx | Dylan Wa Fri, Apr 7, 2023 | | 3rd | 142 Rx | Ben Bar Fri, Apr 7, 2023 |
| Jacob Br | 139 Rx | | | Angela C | 107 Rx3 | 8# | | DeVonna | 101 Rx3 | 10# | | Phillip A | 108 Rx3 | 16# | | Nick T | 133 Rx | | | Mauricio | 110 Rx3 | | | Dylan Wa | 145 Rx | | | Ben Bar | 142 Rx | | | Prathap | 115 Rx3 | | | Ryan S | 90 Rx3 | | | Erin B | 105 Rx3 | | | Jenica | 94 Rx3 | | | Léa | 98 Rx3 | | | Samantha Sy | 135 Rx | | | Shashank g | 45 Rx3 | | | Bharath | 59 Rx3 | | | Amanda Lo | 114 Rx | | | Kristine | 122 Rx3 | | | Shelley B | 117 Rx3 | | | Ben S | 158 Rx | | | Laura B | 119 Rx3 | | | April | 110 Rx3 | | | Alice | 121 Rx | | | John B | 155 Rx | | | Molly O | 112 Rx2 | | | Clay | 62 | Power snatch | | grant b | 145 Rx | | | Jules | 105 Rx | 20# WB |
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HIIT-Fit 7 April 2023
(Calories)
15 Minute EMOM(15 Rounds)
:20 Bike Sprint
-Then in time remaining, CORE*
*Goal
:20 Bike Sprint
:10 Transition to Core
:20 Core, Max Reps
:10 Transition back to Bike for next round
15 Minute EMOM(15 Rounds)
5 Bumper Plate GTOH
4 Plate OH Alt Forward Lunges
3 Plate Burpees
*Goal
:30work
:30rest
*CORE
Rounds 1-3: Plate OH Sit-ups
Rounds 4-6: Plate Russian Twists
Rounds 7-9: Plank Plate Walk overs
Rounds 10-12: Plate Russian Twists
Rounds 13-15: Plate OH Sit-ups
*Score: Total Calories on Bike
| 0% | | | | 0% |
| Ben S | 110.9 Cal | HF | | Beth W | 42.6 Cal | HF | | Kip | 63.9 Cal | Regina 27.7 |
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Warm Up Friday 7 April 2023
(Time)
200m Run
Into…
2 ROUNDS
12 Med Ball Ground to OH
10 PVC Pass Through
8 Alt. Groiners
3/3 Alt Warrior Squat
Mobility:
Banded Shoulder
20ft Overhead PVC Duck Walk
1 Round w PVC & 1 Round w BB
5 Snatch Deadlift
5 High Hang Muscle Snatch
5 OHS
5 Med Ball Thruster → 5 Wall Balls to Target
Complex w Empty Bar:
1 Hang Squat Snatch + 1 Snatch + 1 OHS
| 0% | | | | 0% |
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