WOD Blog
 | Wed, May 10 2023 |  |
| Wednesday 10 May 2023 | Warm Up Wednesday 10 May 2023 | HIIT-Fit 10 May 2023 |
Wednesday 10 May 2023 (Time, Rx2, Rx3) Strength: 3 Sets 8 Bench Press (mod-heavy) :40 Wall Sit (below parallel) 3 Rounds of: 400 /500 m Row 21 KBS (53/35) 12 Push ups Rx2: (44/26) Rx3: (35/18) | 300m | Elevated PU
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| 1st | 9:27 Rx3 | Erin B Wed, May 10, 2023 | | 2nd | 10:22 Rx3 | DeVonna Wed, May 10, 2023 | | 1st | 8:59 Rx | John B Wed, May 10, 2023 | | 2nd | 9:39 Rx | Dan Wed, May 10, 2023 | | 3rd | 9:43 Rx | Noah Ma Wed, May 10, 2023 Ben Bar Wed, May 10, 2023 |
| Angela C | 9:08 Rx3 | | | Phillip A | 13:52 Rx2 | | | Nick T | 10:02 Rx | | | DeVonna | 10:22 Rx3 | | | Dan | 9:39 Rx | | | Jacob Br | 10:41 Rx | | | Mauricio | 11:51 Rx3 | | | Ben Bar | 9:43 Rx | | | Brianna W | 9:25 Rx3 | | | Jack Y | 13:26 Rx3 | | | Erin B | 9:27 Rx3 | | | Emily B | 11:10 Rx3 | | | Mason M | 10:59 Rx | | | Clay | 14:24 Rx3 | | | Bill | 18:55 Rx3 | | | Chip | 15:27 Rx2 | | | Shelley S | 11:55 Rx2 | | | Kate D | 11:10 Rx | | | Josie | 14:51 Rx2 | | | Ben S | 10:01 Rx | | | Ben K | 13:55 Rx2 | | | Sammie | 10:15 Rx | | | Nilsson | 12:13 Rx | | | Jordan A | 10:34 Rx3 | | | Mandy N | 10:10 Rx | | | Amanda Lo | 11:31 Rx | | | Noah Ma | 9:43 Rx | | | Shelli A | 11:17 Rx | | | John B | 8:59 Rx | | | Jake L | 12:59 Rx | | | Kim K | 12:05 Rx3 | 35/HRPU | | Justin C | 11:29 Rx | | | Jennifer A | 8:53 Rx | | | Taylor B | 9:40 Rx2 | | | Elijah | 9:46 Rx | | | Shashank g | 16:22 Rx2 | |
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Warm Up Wednesday 10 May 2023 (Time) 400/500m Row Line Drills: Scoops Over the Fence Bear Crawl Broad Jump 2 Rounds: 5 Push Up to DD 5 KB Deadlifts 5 Russian Swings Pec & Tricep Smash Elevated Child's Pose Twisted Cross Holds 2 Rounds: 4 Barbell Bench Press :20 Wall Sit *strength* Practice Round: 200/250m Row 8 KBS 6 Push Ups
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HIIT-Fit 10 May 2023 (Time) 12 Min EMOM Min 1-6 (Goal 15-20 seconds) Complex/Heavy Weight, Double DB 2 DB Deadlift 1 DB Hang Clean & Push Press 2 DB Frt Rack Alt Rev Lunges 1 DB Thruster Min 7-12 (Goal 25-30 seconds) Complex/Moderate Weight, Double DB 4 DB Deadlift 2 DB Hang Clean & Push Press 4 DB Frt Rack Alt Rev Lunges 2 DB Thrusters -Into Chipper for time: 4 Minute Max Calorie Bike 40 Abmat Sit-ups 400 M Run 3 Minute Max Calorie Bike 30 Abmat Sit-ups 300 M Run 2 Minute Max Calorie Bike 20 Abmat Sit-ups 200 M Run 1 Minute Max Calorie Bike 10 Abmat Sit-ups 100 M Run
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| Andrea R | 22:10 | 42 cal | | Bartman | 20:36 | 94 cals | | Henry B | 21:48 | 43 cals | | Beth W | 22:30 | 54.7 cals | | Kip | 20:50 | 80 cals | | Janelle | 20:51 | 97 cals |
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