WOD Blog
 | Wed, Apr 12 2023 |  |
 | Happy Birthday: John B & Prelsey |
| Wednesday 12 April 2023 | Wednesday WarmUp 12 April 2023 | HIIT-Fit 12 April 2023 |
Wednesday 12 April 2023 (Time, Rx2, Rx3) FOR TIME: 100/80 Cal Row/ Bike 50/40 5 Rope Climbs 25 Push Ups 5 Rope Climbs 25 Push Ups 5 Rope Climbs 100/80 Cal Row / Bike 50/40 (must alternate bike and row) Rx2 Half Climbs Rx3 Elevated push-ups | 80/60 Row and 40/30 Bike | 2x J hook pulls
| 0% |  | |  | 0% |
| 1st | 17:24 Rx3 | Erin B Wed, Apr 12, 2023 | | 2nd | 18:52 Rx3 | Avinash k Wed, Apr 12, 2023 | | 3rd | 19:41 Rx3 | Shashank g Wed, Apr 12, 2023 | | 1st | 20:18 Rx | William K Wed, Apr 12, 2023 | | 2nd | 22:17 Rx | Nick T Wed, Apr 12, 2023 | | 3rd | 23:48 Rx | Ben Bar Wed, Apr 12, 2023 |
| Jacob Br | 24:57 Rx | | | Phillip A | 21:00 Rx3 | | | Nick T | 22:17 Rx | | | Shane S | 24:24 Rx3 | | | Justin Fe | 24:50 Rx | | | Jules | 23:42 Rx | | | Caity R | 25:57 Rx3 | | | Dan | 29:50 Rx2 | | | Mauricio | 22:00 Rx3 | | | Ben Bar | 23:48 Rx | | | Erin B | 17:24 Rx3 | | | Nilsson | 24:47 Rx | | | Emily B | 18:40 Rx3 | | | Bill | 22:27 Rx3 | | | Ashley Fi | 23:08 Rx3 | | | Shelley S | 21:08 Rx3 | | | Ben S | Battle | scaled | | Morgan S | 21:02 Rx2 | | | Brian H | 25:17 Rx | | | Rees | 21:23 Rx2 | | | Tim G | 26:53 Rx2 | | | Jake L | 32:00 Rx | | | Nick N | 21:39 Rx | | | Mandy N | 19:15 | Mod | | Léa | 21:30 Rx3 | | | Shelli A | 24:38 Rx3 | | | William K | 20:18 Rx | | | Bharath | 25:30 Rx3 | | | Norm | 23:18 Rx3 | | | Amy S | Open | scaled | | rylan | Open | scaled | | Sophia D | 26:59 Rx3 | | | Shashank g | 19:41 Rx3 | | | Elijah | 20:55 Rx2 | | | Avinash k | 18:52 Rx3 | | | Clay | 31:47 Rx3 | |
|
Wednesday WarmUp 12 April 2023 (Time) 5 mins of PVC dislocates & Foam Rolling 1:00 Bike or Row 12 Scoops 12 Knee Hugs 12 Alt. Twisted-Cross 12 Spiderman 1:00 Bike or Row Mobility: Wall Stretches Banded Shoulder Pigeon Rope Climb Progression: 3 Hanging Knee Raises 3 J-hook Holds 3 Pulls or 1/2 climb or 1 climb Practice Round: 10 cal Bike or Row 10 Push-ups 1 Rope Climbs 10 cal Bike or Row
| 0% |  | |  | 0% |
|
HIIT-Fit 12 April 2023 (Reps) 12 Rounds (30 Minutes) 2:00work :30rest Rounds 1,2,3: 400 M Run each round Rounds 4,5,6: 30 KB Deadlift Highpulls* Then in remaining time, Max Reps: Wall balls Rounds 7,8,9: 25 Abmat Sit-ups each round Then in remaining time, Max Reps: Wall balls Rounds 10,11,12: 20 Single Arm KB Snatches each round* Then in remaining time, Max Reps: Wall balls *KB Deadlift Highpull: -5 reps each round Round 4: 30 reps, then Max Wall balls Round 5: 25 reps, Max Wall balls Round 6: 20 reps, Max Wall balls *KB Snatch: 20 reps = 10/side Perform 5 TNG/side before switching until you finish 20 reps, then Max Wall balls SCORE: Total Wall ball reps
| 0% |  | |  | 0% |
| Andrea R | 54 WB | 44/25 KB | | Beth W | 69 WB | 25/40 KB | | Kip | 72 WB | 35/53 KB | | Kate D | 115 WB | 35/53/70 kb |
|