WOD Blog
 | Fri, Apr 28 2023 |  |
| Friday 28 April 2023 | HIIT-Fit 28 April 2023 | Warm Up Friday 28 April 2023 | Warm Up Saturday 29 April 2023 |
Friday 28 April 2023 (Reps, Rx2, Rx3) Strength: 3 Sets of 10 Straight Arm Banded Push Downs 5 Strict C2B/PU/Neg PU 5 Kip Swings 25min AMRAP: 2min of Shuttle Runs (50ft = 1rep) -then- 3 Rounds of Cindy: 5 Pull Ups 10 Push Ups 15 Air Squats Rx3: Elevated Push Up | Jumping PU
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| 1st | 408 Rx2 | Avinash k Fri, Apr 28, 2023 | | 2nd | 125 Rx2 | Shashank g Fri, Apr 28, 2023 | | 3rd | 355 Rx3 | Erin B Fri, Apr 28, 2023 | | 1st | 599 Rx | John B Fri, Apr 28, 2023 | | 2nd | 505 Rx | Nick T Fri, Apr 28, 2023 | | 3rd | 426 Rx | Brian H Fri, Apr 28, 2023 |
| Phillip A | 350 Rx3 | | | Angela C | 425 Rx3 | | | Nick T | 505 Rx | | | Brianna W | 287 Rx3 | | | Dan | 412 Rx | | | Caity R | 286 Rx3 | | | Nikki | 331 Rx3 | | | David G | 201 Rx3 | | | Sierra | 380 Rx3 | | | Amy S | 387 Rx3 | | | Erin B | 355 Rx3 | | | Clay | 313 Rx3 | | | Jenica | 331 Rx3 | | | Justin Fe | 581 Rx | | | Norm | 392 Rx | | | Prathap | 312 Rx | | | Bill | :-) Rx | | | Darcy C | 296 Rx | | | Jasmin | 432 Rx | | | Adam D | 421 Rx | | | Shelley S | 399 Rx2 | | | Molly O | 430 Rx2 | | | Ben S | 548 Rx | | | Shashank g | 125 Rx2 | | | Natalie M | 480 | Mod push up and pull up | | John B | 599 Rx | | | Brian H | 426 Rx | | | grant b | 478 Rx | | | Avinash k | 408 Rx2 | Mod push up | | Sam ra | 592 Rx2 | Mod push up |
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HIIT-Fit 28 April 2023 (Reps) 16 Minutes: 4 Rounds(8 Min) 1:15work :45rest Max Effort Bike -Into: 8 Minutes 1200/1000 M Row Then in time remaining, Max Reps:DB Thrusters(2DB) -Into: 16 Minute AMRAP 100 M KB Suitcase Carry(50M/Side) 50 Double unders/100 Single unders 10 Reverse Burpees
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Warm Up Friday 28 April 2023 (Time) PVC & Foam Roll for five minutes 3 continuous rounds of: 1 wall to wall jog 5 Scap Retractions > Scap Pulls > Kip Swings 6 Spidermans > Cat Cows > Alt. Twisted Cross Suggested Mobility (5 minutes): Banded Shoulder Stretches Pigeon Piriformis Warrior Squat *Strength*
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Warm Up Saturday 29 April 2023 (No Results Tracked) 200 m run PVC Work 6/6 Scoups into knee hugs 12 Glute Bridges 8 Superman w/2 sec hold Banded Shoulder Banded Hamstring 2 minutes stretch on your own 5 Hinges 5 Drops 5 Deadlifts 2 rounds 5 Hip Extensions 5 push ups 5 KBS (Lt) / KBS (WOD wt) 50 foot pinch plate carry 50 foot WW (L/R) (Lt / WOD) Warm up Deadlift
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