WOD Blog
 | Mon, Apr 24 2023 |  |
| Monday 24 April 2023 | Warm Up Monday 24 April 2023 | HIIT-Fit 24 April 2023 |
Monday 24 April 2023 (Reps, Rx2, Rx3) AMRAP x 2 MINUTES Max Bar Facing Burpees Over Bar -Rest 1:00- AMRAP x 3 MINUTES Max Power Clean (185/135) -Rest 1:00- AMRAP x 5 MINUTES 3 Power Clean (135/95) 5 Bar Facing Burpees Over Bar - Rest 5:00- AMRAP x 10 MINUTES Meter Run (25 M = 1 Rep) Score is total reps of all AMRAPS Rx2 155/105 | 105/75 Rx3 Mod wt | up down step overs
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| 1st | 161 Rx | Samantha Bu Mon, Apr 24, 2023 | | 2nd | 169 Rx3 | Léa Mon, Apr 24, 2023 | | 3rd | 149 Rx3 | Erin B Mon, Apr 24, 2023 | | 1st | 185 Rx | John B Mon, Apr 24, 2023 | | 2nd | 175 Rx | Luke Sy Mon, Apr 24, 2023 | | 3rd | 165 Rx | Ben Bar Mon, Apr 24, 2023 |
| Samantha Bu | 161 Rx | | | Phillip A | 147 Rx3 | | | Gretchen | 76 Rx3 | | | Angela C | 154 Rx3 | | | Dan | 168 Rx2 | | | Nikki | 149 Rx3 | | | Jacob Br | 156 Rx | | | Mauricio | 147 Rx3 | | | David G | 78 Rx3 | | | Brianna W | 91 Rx3 | | | Ben Bar | 165 Rx | | | Ryan S | 128 Rx3 | | | Jack Y | 144 Rx3 | | | Scott P | 112 Rx3 | | | Norm | 149 Rx2 | | | Erin B | 149 Rx3 | | | Justin Fe | 184 Rx2 | | | Kendall B | 137 Rx3 | | | Emily B | 141 Rx3 | | | Bill | :-) Rx3 | Row | | Sierra | 132 Rx3 | | | Laura B | 94 Rx3 | | | Ashley Fi | 175 Rx3 | | | Molly O | 154 Rx3 | | | Shelley S | 174 Rx3 | | | Ben S | 188 Rx | | | Kelley P | 151 Rx2 | | | Ben K | 120 Rx3 | | | Sammie | 173 Rx | | | Nilsson | 128 Rx | | | Rees | 144 Rx3 | | | Grace | 146 Rx2 | | | Josh Br | 124 Rx3 | | | Kate D | 178 Rx | | | Lynn S | 131 Rx3 | | | Amanda Lo | 162 Rx2 | | | Luke Sy | 175 Rx | | | Brian H | 149 Rx3 | | | John B | 185 Rx | | | Tobie | 178 Rx | | | Darcy C | 144 Rx2 | | | Natalie M | 103 | Scaled | | Léa | 169 Rx3 | | | Kim K | 120 Rx3 | | | grant b | 185 Rx | | | Justin C | 140 Rx | | | Shelli A | 126 Rx | | | Chip | 122 Rx3 | | | Jennifer A | 185 Rx2 | 115/95 | | Amy S | 141 Rx2 | | | Shashank g | 96 Rx3 | 135 | | Shelley B | 138 Rx3 | 45 | | Elijah | 156 Rx | | | Avinash k | 107 Rx3 | | | Sam ra | 123 Rx3 | |
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Warm Up Monday 24 April 2023 (Time) 2 ROUNDS 4 Inchworm + Seal + Down Dog 4/4 Twisted Cross 5/5 Single Leg RDL (no wt) 5 Push Ups 200 M run 3/3 World's Greatest Stretch Trap and Pec Smash 5 Clean Deadlifts 5 Hang High Pulls 5 Hang Muscle Cleans 10 Alt. Elbow Punches 3 sets of: 3 Up-Downs Over Bar 3 Power Cleans (add wt each set) 3 Burpees
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HIIT-Fit 24 April 2023 (Time) For Time: Running Chipper(800 M) 200 M @ Mod Pace 100 M Sprint 400 M @ Mod Pace 100 M Sprint -Into: 10 Rounds of KB Complex* 4 Single Arm RKBS + 1 SA KB Hang Power Clean + 3 SA KB Push Press + 1 SA KB Overhead Squat + 2 SA KB Power Snatches + 1 SA KB Overhead Squat After Rounds 2,4,6,8, and 10 perform: 25 Abmat Sit-ups -Into: Running Chipper(800 M) 200 M Run @ Mod Pace 100 M Sprint 400 M @ Mod Pace 100 M Sprint *KB Complex: 1 Round = Full Complex Unbroken on RT Full Complex Unbroken on LT Alt KB weight(Pick 2 different weights) Round 1: 35# KB Round 2: 40# KB Round 3: 35# KB Round 4: 40# KB and so on...
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| Lynda | 35:17 | Mod | | Kelley P | 29:58 Rx | 30/35# | | Kate D | 26:27 Rx | 35# | | Andrea R | 33:51 | 25/30# Frt Sqt | | Ann-Marie | 33:07 | 15/20# Frt Sqt | | Beth W | 32:15 | 20/22# Frt Sqt | | Kip | 29:45 | 35/40# Frt Sqt | | Blake | 26:41 Rx | 35/44# |
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