WOD Blog
 | Mon, May 8 2023 |  |
 | Happy Birthday: Norm |
| Monday 8 May. 2023 | HIIT-Fit 8 May 2023 | Warm Up Monday 8 May 2023 |
Monday 8 May. 2023 (Rounds, Rx2, Rx3) AMRAP 25 with a partner: 10 bar muscle-ups 30 cal bike – One partner works at a time. Rx2: c2b if you have them or best kipping pull up Rx3: VRR or Neg PU / 25 cal bike
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| 1st | 10+5 Rx2 | Nichole Mon, May 8, 2023 | | 2nd | 7+6 Rx2 | Samantha Bu Mon, May 8, 2023 | | 3rd | 6+3 Rx3 | Lynn S Mon, May 8, 2023 | | 1st | 11+10 Rx | John B Mon, May 8, 2023 | | 2nd | 9 Rx | Luke Sy Mon, May 8, 2023 | | 3rd | 8+28 Rx | Ben Bar Mon, May 8, 2023 |
| Gretchen | 7+8 Rx3 | | | Angela C | 7+8 Rx3 | | | Phillip A | 9+28 Rx2 | | | Samantha Bu | 7+6 Rx2 | | | Shelley B | 5+10 Rx3 | | | Jacob Br | 11+4 Rx2 | Individual | | Dan | 9+29 Rx2 | | | Taylor B | 5+10 Rx3 | | | David G | 6+2 Rx3 | | | Brianna W | 6+2 Rx3 | | | Ben Bar | 8+28 Rx | | | Jack Y | 10+5 Rx3 | | | Nichole | 10+5 Rx2 | Individual | | Scott P | 10+5 Rx3 | | | Ryan S | 8+28 Rx3 | | | Clay | 5 Rx3 | 10 VRR/30 cal | | Venkata | 4 Rx3 | 10 Cal/6 PU | | Bill | 5+24 Rx3 | | | Lynn S | 6+3 Rx3 | | | Chip | 6+3 Rx2 | | | Jasmin | 7 Rx2 | | | Linda B | 5+24 Rx3 | | | Emily B | 7 Rx3 | | | Josie | 8 Rx2 | | | Molly O | 8 Rx3 | | | Justin B | 15+2 Rx2 | | | Kendall B | 8+8 Rx2 | | | Ben S | 7+30 Rx | | | Nilsson | 7+30 Rx | | | Sammie | 10+14 Rx2 | | | Luke Sy | 9 Rx | | | Rees | 9+10 Rx3 | | | Mason M | 9+19 Rx2 | | | Brian H | 9+10 Rx2 | | | Mandy N | 9+19 Rx3 | | | Noah Ma | 11+10 Rx2 | | | John B | 11+10 Rx | | | Kim K | 9+15 Rx3 | | | Shelli A | 9+21 Rx2 | | | Justin C | 9+21 Rx2 | | | Léa | Open | scaled | | Shashank g | 8+3 Rx2 | | | Elijah | 10+12 Rx2 | | | Jennifer A | 12+5 Rx2 | |
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HIIT-Fit 8 May 2023 (Reps) 3 x thru(45 Minutes) 4:00work 1:00rest 3 Min: Max Meter Row 1 Min:Double DB Alt Box Step ups, Max reps* REST 1 Minute 2 Min: Max Meter Row 2 Min: Double DB Devils Press, Max reps* REST 1 Minute 1 Min: Max Meter Row 3 Min:Double DB Alt Box Step ups, Max reps* REST 1 Minute *Box Step ups/Devils Press: First time thru, Double DB Second time thru, Double DB Third time thru, Single DB
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Warm Up Monday 8 May 2023 (Time) Partner A: Bike Partner B: 2 Rounds 4 Push Up to Down Dog 6 Twisted Cross 8 Ring Rows -Swap- Foam Roll: T-Spine, Lats, Pecs, Quads Banded Shoulder Stretches 5 Scap Pulls 5 Scap Retracts :05 L-Sit Hold 5 Kip Swings 5 Pull Ups 5 C2B 5 Giants 1-3 BMU
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