WOD Blog
 | Mon, Apr 17 2023 |  |
| Monday 17 April 2023 | Warm Up Monday 17 April 2023 | HIIT-Fit 17 April 2023 |
Monday 17 April 2023
(Rounds, Rx2, Rx3)
Strength: Every 2:00 3 x 5 X.2.2.2 Strict Press
(Start at 70%)
WORKOUT
AMRAP x 12 MINUTES
1 Burpee Bar Muscle-Up*
10 Wall Balls plus a sit up (20/14) one motion
100m Run
*Increase Reps by 1 each round.
Rx2 Burpee Pull ups / 10 Wall balls & 10 WB situps against wall (20 reps)
Rx3 Burpee Jumping Pull ups | 10 Wall balls & 10 WB situps against wall 14/10 (20 Reps)
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| 1st | 4+1 Rx | Samantha Bu Mon, Apr 17, 2023 | | 2nd | 5+9 Rx2 | Hillary Mon, Apr 17, 2023 | | 3rd | 5+6 Rx2 | Nichole Mon, Apr 17, 2023 | | 1st | 5+16 Rx | John B Mon, Apr 17, 2023 | | 2nd | 5+1 Rx | Luke Sy Mon, Apr 17, 2023 | | 3rd | 4+2 Rx | Ben Bar Mon, Apr 17, 2023 |
| Jacob Br | 5+7 Rx2 | | | DeVonna | 4+2 Rx3 | | | Samantha Bu | 4+1 Rx | | | Angela C | 4+15 Rx3 | | | Shane S | 4+5 Rx3 | | | Dan | 5+5 Rx2 | | | Cam N | 4+14 Rx | | | Emily K | 5+15 Rx2 | | | Dylan Wa | 3+6 Rx | | | Ben Bar | 4+2 Rx | | | Nichole | 5+6 Rx2 | | | Gretchen | 5 Rx3 | | | Sierra | 4+3 Rx3 | | | Michelle M | 4+15 Rx3 | | | Erin B | 4+15 Rx3 | | | Michael M | 5 Rx3 | | | Kelley P | 4+8 Rx2 | | | Justin Fe | 5 Rx2 | | | Norm | 4+10 Rx2 | | | Skye | 4 Rx3 | | | Bill | 3 Rx3 | | | Natalie M | 4+10 Rx3 | | | Jasmin | 5+5 Rx2 | | | Laura B | 5+8 Rx3 | | | Charles A | 5 Rx3 | | | Linda B | 5+8 Rx3 | | | Molly O | 5+2 Rx3 | | | Shelley S | 4+5 Rx3 | | | Ashley Fi | 5 Rx3 | | | Caitlyn | 4+15 Rx3 | | | Josie | 4+3 Rx2 | | | Ben S | 4+7 Rx | | | Chip | 4+11 Rx3 | | | Joseph B | 5+4 Rx2 | | | Darcy C | 4+5 Rx2 | | | Nilsson | 3+4 Rx | | | Ben K | 4 Rx3 | | | Rees | 4+20 Rx3 | | | Brian H | 5 Rx3 | | | Tim G | 4+18 Rx2 | | | Grace | 5 Rx2 | | | Kristine | 5+6 Rx3 | | | Mandy N | 5+10 Rx2 | | | Luke Sy | 5+1 Rx | | | Prathap | 5 Rx3 | | | Shelli A | 4+5 Rx2 | | | Charles S | 4+11 Rx2 | | | grant b | 5+2 Rx | | | Léa | 5+6 Rx3 | Pull-ups and WB SUs light | | Alice | 4+17 Rx3 | | | John B | 5+16 Rx | | | Hillary | 5+9 Rx2 | | | Elijah | 5+16 Rx2 | | | Sam ra | 5+15 Rx3 | | | Jennifer A | Open | scaled | | Shashank g | 4 Rx3 | |
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Warm Up Monday 17 April 2023
(Time)
400m Run
4 Push Ups to Down Dog
8 Alt. Mountain Climbers
8 Alt. Twisted Cross
3 rounds)
5 Scap Pulls - Kips Swings - Pull Ups
5 Push Ups
5 Jumping Air Squats
5 Sit Ups
Lizard Lunge Hold
Banded Shoulder Stretches
5 Tempo BB Strict Press
Strength Sesh
Movement Prep:
3 Wall Ball Cleans
3 Wall Balls
3 Sit Ups (with wallball)
3 Wall Ball Sit Ups
3-5 Burpees
3 Pull Ups
3 C2B
3 Giants
1-3 BMU
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HIIT-Fit 17 April 2023
(Reps)
40 Minute EMOM (5 Rounds)
1- 3 DB Deadlift + 3 DB Hang Clean & Push Press(2DB)
Then in time remaining,
Max reps:DB Front Rack Reverse Lunges(2DB)
2- 10 Reverse Burpees
3- 16/12 Cal Row Sprint
4- REST
5- 3 Push-up with Alt DB Plank Row
Then in time remaining,
Max reps:Single Arm Alt DB Devils Press
6- 10 Reverse Burpees
7- 30 M Plate Push Sprint
8- REST
Score:Cal Row Sprint times for all 5 rounds
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| Kelley P | 12/10 cal | HF | | Andrea R | 12 cal | :48/:46/:53/:60/:58 | | Lynda | 10 cal | HF(100cal) | | Beth W | 12 cal | :60 each rd | | Kip | HF | HF | | Blake | 16 cal | HF | | Kate D | 12 cal | :33/:37/:40/:39/:43 | | Ann-Marie | 12 cal | 1:04/1:10/1:14/1:02/1:08 |
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