WOD Blog
 | Fri, Apr 21 2023 |  |
| Friday 21 April 2023 | Warm Up Friday 21 April 2023 | HIIT-Fit 21 April 2023 |
Friday 21 April 2023 (Reps, Rx2, Rx3) Tempo Back Squats 3 x 6 (13X3) (55%-65%) WORK OUT 4 SETS* AMRAP x 3 MINUTES 2-4-6...and so on... Thrusters 95/65 Up-Down Over Bar -Rest 1:30 b/t Sets- *Reset at the beginning of each AMRAP Score is Total reps Rx2 75/55 Rx3 45/35
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| 1st | 177 Rx | Samantha Bu Fri, Apr 21, 2023 | | 2nd | 144 Rx | Nichole Fri, Apr 21, 2023 | | 3rd | 131 Rx3 | Erin B Fri, Apr 21, 2023 | | 1st | 160 Rx | Luke Sy Fri, Apr 21, 2023 | | 2nd | 150 Rx | Nick T Fri, Apr 21, 2023 | | 3rd | 145 Rx | Jacob Br Fri, Apr 21, 2023 |
| Jacob Br | 145 Rx | | | Nick T | 150 Rx | | | Angela C | 160 Rx3 | | | DeVonna | 123 Rx3 | | | Gretchen | 98 Rx3 | | | Nikki | 100 Rx3 | | | David G | 52 Rx3 | | | Nichole | 144 Rx | | | Ryan S | 82 Rx2 | | | Norm | 123 Rx2 | | | Clay | 54 Rx | | | Erin B | 131 Rx3 | | | Samantha Bu | 177 Rx | | | Prathap | 115 Rx3 | | | Jenica | 180 Rx3 | | | Amanda Lo | 163 Rx2 | | | Sierra | 112 Rx2 | | | Linda B | 84 Rx3 | | | Molly O | 141 Rx3 | | | Josie | 100 Rx2 | | | Darcy C | 110 Rx | | | Ben S | 153 Rx | | | Ben Bar | 140 Rx | | | Shelley S | 160 Rx3 | Front squat | | Joseph B | 142 Rx | | | Ben K | :-) Rx2 | | | Rees | 107 Rx2 | | | Natalie M | 75 | Mod | | grant b | 137 Rx | | | Shashank g | 128 Rx3 | | | Sam ra | 128 Rx2 | | | Luke Sy | 160 Rx | |
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Warm Up Friday 21 April 2023 (Time) 100 M run 4/4 Groiner 8 90/90 Hip Rotations 5 Post Squats with rotation 100 M run 8 Bottoms Up Squats 5 Seal to Down Dog 20ft Duck Walk 100 M run 10 Jumping Air Squats 10 Up Downs Hip Wall Stretches 6 BB Tempo Back Squats -in sets of 3, increase to 55-65% Strength 5 RDL 5 High Pulls 5 Muscle Cleans 5 Front Squats 5 Strict Press 5 Push Press 5 Thrusters
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HIIT-Fit 21 April 2023 (Reps) Running Clock for 30 Minutes 5 Minutes(0:00-5:00) 20 Box Jumps 20 Alt Box Step ups(BW) Max Calorie Bike 4 Min AMRAP(5:00-9:00) 3...6...9...12... KBS Burpees 3 Min AMRAP(9:00-12:00) 8 Plank KB Pull-throughs 10 Alt V-ups 12 Russian Twist(2ct) 2 Min AMRAP(12:00-14:00) Pull-ups 1 Minute(14:00-15:00) 100 M Sprint Time Remaining:Rest 1 Minute(15:00-16:00) 100 M Sprint Time Remaining:Rest 2 Min AMRAP(16:00-18:00) Pull-ups 3 Min AMRAP(18:00-21:00) 8 Plank KB Pull-throughs 10 Alt V-ups 12 Russian Twist(2ct) 4 Min AMRAP(21:00-25:00) 3...6...9...12... KBS Burpees 5 Minutes(25:00-30:00) 40 KB Goblet Alt Box Step ups Max Calorie Bike
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