WOD Blog
 | Wed, May 3 2023 |  |
| Wednesday 3 May 2023 | Warm Up Wednesday 3 May 2023 | HIIT-Fit 3 May 2023 |
Wednesday 3 May 2023 (Time, Rx2, Rx3) Skill 2 rounds of: 30 GHD situps 1:00 Plank Break up GHDs in 2 to 5 sets as needed WORK OUT Rx and Rx2 Every 3:00 x 7 sets: 400-m run – Score is your slowest 400-m time. Rx3 Every 3:00 x 7 sets: 200-m run – Score is your slowest 200-m time.
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| 1st | 1:05 Rx3 | Erin B Wed, May 3, 2023 | | 2nd | 1:14 Rx3 | DeVonna Wed, May 3, 2023 | | 3rd | 1:57 Rx3 | Shashank g Wed, May 3, 2023 | | 1st | 1:25 Rx | Mason M Wed, May 3, 2023 | | 2nd | 1:39 Rx | Jacob Br Wed, May 3, 2023 | | 3rd | 1:41 Rx | Adam D Wed, May 3, 2023 |
| Caity R | 0 | Open | | Nick T | 0 | Open | | Jacob Br | 1:39 Rx | | | Angela C | 1:05 Rx3 | | | DeVonna | 1:14 Rx3 | | | Mason M | 1:25 Rx | | | Brianna W | 1:30 Rx3 | | | Erin B | 1:05 Rx3 | Ran 200 (3) 300 (2) 400 (2) | | Kristie W | 1:05 Rx3 | Ran 200 (3) 300 (2) 400 (2) | | Bill | 2:21 Rx3 | Row 500 | | Shelley S | 2:10 Rx3 | Row 500 | | Sierra | 1:16 Rx3 | 200 / 300 m | | Ben S | 1:39 Rx | | | Josie | 2:09 Rx | | | Molly O | 1:55 Rx | | | Adam D | 1:41 Rx | | | Emily B | 1:46 Rx3 | 300M | | Nick N | 2:43 Rx3 | | | Mandy N | 2:02 Rx | | | grant b | 1:37 Rx | | | Darcy C | 1:44 Rx | | | Tobie | 1:31 Rx | | | Charles S | 1:52 Rx | | | Shelli A | 1:59 Rx3 | | | Justin C | 2:00 Rx | | | Shashank g | 1:57 Rx3 | 300 | | Elijah | 1:44 Rx | | | Bharath | 2:18 Rx3 | 300 |
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Warm Up Wednesday 3 May 2023 (Time) 5 Minutes to Foam Roll & Use PVC Med Ball Toss w a Partner (in groups of two or three!)- 1 round: 10 back-to-back twist pass each way 10 granny toss 10 chest pass 10 roll pass 10 squat throw Running Drills: 25ft Samson Lunge Knee to Chest Side Shuffle, right Side Shuffle, left Karaoke, right Karaoke, left High knees Butt Kickers 400m Run Tibialis Raises (10-15 slow) Couch Stretch Piriformis Stretch Calf Stretch Set GHDs 5 Half GHD (parallel) 5 Full GHD (hands touch floor) :30 Plank
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HIIT-Fit 3 May 2023 (Reps) 8 x thru:36 Minutes 1 Minute 125/100 M Row Sprint* Then in time remaining, Max Reps: Wall balls REST:30 1 Minute 125/100 M Row Sprint Then in time remaining, Max Reps: Double KB Sumo Deadlift REST:30 1 Minute 125/100 M Row Sprint Then in time remaining, Max Reps: Russian Twist REST:30 *Row Sprint 125/100 M Goal 15-20 seconds Should be coming off rowers no later than :25
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