WOD Blog
 | Mon, May 1 2023 |  |
 | Gymversary: Nilsson(7) |
| Monday 1 May 2023 | Warm Up Monday 1 May 2023 | HIIT-Fit 1 May 2023 |
Monday 1 May 2023
(Time, Rx2, Rx3)
Strength: 10:00 EMOM
2 power cleans
– Must be touch-and-go reps 65-75% on 1 Rep max
Work out: 10 min TC
RX
For time:
30 hang power cleans (65/95 lb)
40 deadlifts
400/500-m row
Rx2
For time:
30 hang power cleans (55/75 lb)
40 deadlifts
400/500-m row
Rx3
For time:
30 hang power cleans (35/45 lb)
40 deadlifts
250/300-m row
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| 1st | 4:06 Rx | Samantha Bu Mon, May 1, 2023 | | 2nd | 5:19 Rx2 | Léa Mon, May 1, 2023 | | 3rd | 4:07 Rx3 | Erin B Mon, May 1, 2023 | | 1st | 3:18 Rx | John B Mon, May 1, 2023 | | 2nd | 3:47 Rx | Luke Sy Mon, May 1, 2023 | | 3rd | 3:50 Rx | Ben Bar Mon, May 1, 2023 |
| Gretchen | 7:10 Rx3 | | | Jacob Br | 4:45 Rx | | | Phillip A | 6:42 Rx2 | | | Angela C | 5:38 Rx3 | 500 m row | | Samantha Bu | 4:06 Rx | | | Caity R | 5:26 Rx | | | Nick T | 4:16 Rx | | | DeVonna | 5:31 Rx3 | | | Shane S | 5:37 Rx2 | | | Nikki | 6:00 Rx3 | | | Ryan S | 5:08 Rx2 | | | Ben Bar | 3:50 Rx | | | grant b | 4:00 Rx | | | Hillary | 3:45 Rx | | | Luke Sy | 3:47 Rx | | | David G | 6:15 Rx3 | | | Erin B | 4:07 Rx3 | | | Kelley P | 4:55 Rx | 75# on bar | | Brianna W | 3:44 Rx3 | | | Bill | 6:25 Rx3 | | | Jasmin | 4:20 Rx | | | Molly O | 3:48 Rx3 | | | Shelley S | 5:18 Rx | | | Autumn | :-) | scaled | | Kate D | 3:18 Rx | | | Linda B | 4:45 Rx3 | | | Ben S | 3:33 Rx | | | Josie | 5:27 Rx | | | Justin Fe | 4:16 Rx | | | Tim G | 4:16 Rx | | | Grace | 4:55 Rx | | | Ben K | 6:03 Rx2 | | | Nilsson | 5:33 Rx | | | Sammie | 5:12 Rx | 75 on bar | | Brian H | 6:07 Rx2 | | | Caitlyn | 4:15 Rx | | | Nick N | 3:58 Rx | | | Mandy N | 3:41 Rx | | | Amanda Lo | 4:41 Rx | | | Chip | 5:28 Rx2 | | | Lynda | 5:37 Rx2 | | | Tobie | 5:04 Rx | 135# | | Léa | 5:19 Rx2 | | | Darcy C | 5:46 Rx | | | John B | 3:18 Rx | | | Alice | 6:04 Rx3 | | | Justin B | 4:10 Rx | | | Kristine | 4:13 Rx3 | | | Justin C | 4:30 Rx | | | Shelli A | 4:20 Rx | | | apurva s | 6:00 Rx3 | | | Andrea G | 4:12 Rx | | | Elijah | 3:54 Rx | | | Jennifer A | 3:23 Rx | | | Sam ra | 5:51 Rx | | | Mason M | 4:24 Rx | |
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Warm Up Monday 1 May 2023
(Time)
1:00 Row
10 Good Mornings + 10 Jump and Lands
10 air squats
10 jumping air squats
1:00 Row
10 Glute Bridges
10 Alt. Scoops
10 Alt. Figure 4
1:00 Row
Banded Hammy Stretches
3/3 World's Greatest Stretch
5 Deadlifts
5 High Pulls
5 Muscle Cleans
5 Hang Power Cleans
5 Power Cleans
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HIIT-Fit 1 May 2023
(Reps)
6 Rounds(15 Minutes)
2:00work
:30rest
Bike 22/20 Calories(-2 Cal each round)
Then in time remaining,
Max Reps:DB Bench Press*
*Bench Press:
Use Heavy and Moderate weight
Rounds 1-3 @ Heavy
Rounds 4-6 @ Mod
-Into
6 Rounds(15 Minutes)
2:00work
:30rest
300 M Run/200 M Run(Alt rounds)
Then in time remaining,
Max Reps:DB Farmers Carry Walking Lunges*
*Lunges:
Use Heavy and Moderate weight
300 M Run/Rounds 1,3, and 5: Lunge w/Heavy
200 M Run/Rounds 2,4, and 6: Lunge w/Mod
-Into
3 Rounds for time:
3 DB Side Plank Snatches, RT
3 DB Pullover Crunches
3 Single Arm DB Overhead Sit-ups, RT
3 DB Side Plank Snatches, LT
3 DB Pullover Crunches
3 Single Arm DB Overhead Sit-ups, LT
6 Up Down Lateral Jump over DB
| 0% | | | | 0% |
| Kelley P | HF | HF | | Kate D | HF | HF | | Andrea R | HF | HF | | Ann-Marie | HF | HF | | Bartman | HF | HF | | Henry B | HF | HF | | Melanie | HF | HF | | Kip | HF | HF | | Blake | HF | HF | | Kim K | HF | HF | | Beth W | HF | HF |
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