WOD Blog
 | Mon, Apr 10 2023 |  |
 | Happy Birthday: Léa & Shannon |
| Monday 10 April 2023 | Warm Up Monday 10 April 2023 | HIIT-Fit 10 April 2023 |
Monday 10 April 2023 (Time, Rx2, Rx3) Base Building stuff: 9 Min EMOM 4 TGU 8/8 Plank Pull Throughs 20 Hip ext WORKOUT FOR TIME* TC 18 33 TNG Deadlifts (185/135) 300m Run 22 TNG Deadlifts (225/155) 300m Run 11 TNG Deadlifts (275/185) 300m Run *For every drop complete 30 DU. Barbell must be held in double-overhand grip. Rx2 165/115 | 185/135 |215/ 155. 20 DU Rx3 Start at Mod and add safely. 45 SU
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| 1st | 13:10 Rx | Samantha Bu Mon, Apr 10, 2023 | | 2nd | 16:03 Rx2 | Hillary Mon, Apr 10, 2023 | | 3rd | 8:40 Rx3 | Léa Mon, Apr 10, 2023 | | 1st | 11:01 Rx | John B Mon, Apr 10, 2023 | | 2nd | 11:09 Rx | Ben Bar Mon, Apr 10, 2023 | | 3rd | 12:13 Rx | Luke Sy Mon, Apr 10, 2023 |
| DeVonna | 13:58 Rx3 | | | Jacob Br | 18:00 Rx | | | Nick T | 10:38 Rx2 | | | Samantha Bu | 13:10 Rx | | | Angela C | 11:18 Rx3 | | | Dan | 12:59 Rx3 | | | Ben Bar | 11:09 Rx | | | Ryan S | 15:23 Rx3 | | | Luke Sy | 12:13 Rx | | | Erin B | 10:46 Rx3 | | | Brian H | 12:00 Rx3 | | | Prathap | 17:48 Rx | | | Justin Fe | 15:24 Rx3 | | | Kelley P | 13:56 | scaled | | Skye | 11:44 Rx3 | | | Norm | 16:48 Rx3 | Rx2 wt, su | | Bill | 14:30 Rx3 | | | Molly O | 10:33 Rx3 | | | Ashley Fi | 11:14 Rx3 | | | Chip | 12:09 Rx3 | | | Shelley S | 14:24 Rx3 | RX2 wt, su | | Adam D | 12:02 Rx3 | RX2 wt, su | | Emily B | 12:42 Rx3 | | | Sophia D | 11:53 Rx3 | | | Linda B | 14:04 Rx3 | | | Josie | 14:30 Rx3 | DB | | Ben S | 13:20 Rx3 | Battle Prep | | Joseph B | 13:15 Rx3 | Rx weight | | Nilsson | 14:34 Rx3 | | | Dana S | 9:40 Rx3 | | | Matt S | 12:57 Rx3 | | | Tim G | 13:54 Rx2 | | | Chris G | 10:30 Rx3 | | | Justin B | 8:38 Rx3 | | | Nick N | 9:31 | Scaled | | April | 10:38 Rx3 | | | Mandy N | 8:45 | Scaled | | Addie D | 12:34 Rx3 | | | Olivia D | 11:22 Rx3 | | | Kristine | 8:54 Rx3 | | | Tobie | 12:02 Rx | | | John B | 11:01 Rx | | | Alice | 11:22 Rx3 | | | Justin C | 13:04 Rx2 | Rx wt & run | | Shelli A | 14:15 Rx | | | Kate D | 12:19 Rx2 | Bike | | Clay | 14:42 Rx3 | | | Amy S | 12:53 Rx2 | | | Shelley B | 9:45 Rx3 | | | Shashank g | 16:09 Rx3 | | | Léa | 8:40 Rx3 | | | Hillary | 16:03 Rx2 | | | Kyle r | 11:56 Rx3 | SU | | Avinash k | 11:43 Rx3 | | | Elijah | 9:52 Rx3 | SU - RX2 wt |
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Warm Up Monday 10 April 2023 (Time) 2 ROUNDS 200m Jog 5 Cat Cows 4/4 Banded Single Leg Glute Bridge 6 Banded Glute Bridge + Abduction 4/4 Banded Fire Hydrants Mobility: Foam Roll Sesh Banded Hamstring Stretches 10 Hip Ext 2/2 TGU no wt. Deadlift Prep 7 Hinges 7 Drops 7 Deadlifts w light weight: practice 'taking the slack out' and creating tension within the body
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HIIT-Fit 10 April 2023 (Time) PART A: 5 Rounds Every 3 Minutes for 15 Minutes 15/12 Cal Row 100 M Sprint 12/10 Cal Bike (Goal) :30 Rest between Rounds *Score is slowest Round - Then 400 M Active Recovery Walk before starting Part B... PART B: 3 Rounds :60 Rest between Rounds *Increase weight each Round Round 1 4 Minutes: 15 Double DB Hang Power Clean + 15 Front Squat + 15 Push Press - Then in remaining time, Max Reps: DB Facing Burpees :60 REST Round 2 4 Minutes: 12 Double DB Hang Power Clean + 12 Front Squat + 12 Push Press - Then in remaining time, Max Reps: DB Facing Burpees :60 REST Round 3 4 Minutes: 10 Double DB Hang Power Clean + 10 Front Squat + 10 Push Press - Then in remaining time, Max Reps: DB Facing Burpees *Score is total Burpee reps
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| Kelley P | 2:33 Rx | 30 Burpees | | Andrea R | 2:40 5 cal bike | 17 Burpees 25#,30#,35# | | Beth W | 3:00 | 24 Burpees | | Melanie | 3:00 Rx | 48 Burpees | | Kip | 2:33 | 30 Burpees | | Blake | 3:00 Rx | HF | | Lynda | 3:00 | Core |
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