WOD Blog
 | Wed, May 17 2023 |  |
| Wednesday 17 May 2023 | 1 Mile Run | Warm Up Wednesday 17 May 2023 | HIIT-Fit 17 May 2023 |
Wednesday 17 May 2023 (Weight, Rx2, Rx3) RX 7 sets for load: 1 power clean 1 hang power clean 1 Split jerk or Push Jerk Rx2 Same as Rx’d Rx3 work on technique with light weight 7 sets for load: 3 power cleans 3 hang power cleans 3 jerks IF time permits: 1 Mile Run because it’s good for you 🙃
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| 1st | 135 Rx | Samantha Bu Wed, May 17, 2023 | | 2nd | 90 Rx | Alice Wed, May 17, 2023 | | 3rd | 85 Rx | Léa Wed, May 17, 2023 | | 1st | 275 Rx | Noah Ma Wed, May 17, 2023 | | 2nd | 225 Rx | Mason M Wed, May 17, 2023 | | 3rd | 195 Rx | Charles S Wed, May 17, 2023 |
| Nick T | 180 Rx | | | DeVonna | 70 Rx | | | Caity R | 85 Rx | | | Angela C | 65 Rx | | | Dan | 140 Rx | | | Shelley B | 45 Rx3 | | | Phillip A | 95 Rx3 | | | Jacob Br | 185 | FS | | Mauricio | 150 Rx | | | Mason M | 225 Rx | | | Samantha Bu | 135 Rx | | | Venkata | 45 Rx3 | | | Jenica | 105 Rx | | | Norm | 185 Rx | | | Emily B | 95 Rx | | | Skye | 45 Rx3 | | | Bill | 100 Rx | | | Chip | 120 Rx | | | Noah Ma | 275 Rx | | | Darcy C | 100 Rx | | | Tobie | 275 Rx | | | Ben S | 225 Rx | | | Ben K | 145 Rx | | | Lynn S | 65 Rx | | | Carson Cl | 125 Rx | | | Brian H | 115 Rx | | | Léa | 85 Rx | | | Kristie W | 85 Rx | | | Shashank g | 115 Rx | | | Charles S | 195 Rx | | | Alice | 90 Rx | | | Elijah | 185 Rx | | | Justin C | 275 Rx | | | Hillary | 100 Rx | |
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1 Mile Run (Check In) 1 Mile Recovery Run
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| Nick T | Yes | | | Jacob Br | Yes | 7:19 | | Dan | Yes | | | Phillip A | Yes | | | Mauricio | Yes | | | Mason M | Yes | 7:12 | | Samantha Bu | Yes | | | Venkata | Yes | | | Jenica | Yes | | | Norm | Yes | 8:15 | | Emily B | Yes | | | Skye | Yes | | | Bill | Yes | Row&run | | Chip | Yes | | | Darcy C | Yes | 8:36 | | Tobie | Yes | 6:48 | | Ben S | Yes | 6:48 | | Ben K | Yes | 11:52 | | Lynn S | Yes | 10:50 | | Noah Ma | Yes | 10:25 | | Carson Cl | Yes | 7:19 | | Brian H | Yes | 7:40 | | Léa | Yes | | | Kristie W | Yes | | | Shashank g | Yes | 11:18 | | Charles S | Yes | 8:23 | | Alice | Yes | 11:00 | | Elijah | Yes | 8:12 | | Justin C | Yes | 8:30 | | Hillary | Yes | 8:24 |
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Warm Up Wednesday 17 May 2023 (Time) 1 set: 10 leg swings/leg 10 lateral leg swings/leg 10 banded deadlifts 10 banded squats 10 banded pull-aparts 1 set: 10 arm swings across 10 arm swings overhead 10 torso twists/direction 10 banded deadlifts 10 banded squats 10 banded pull-aparts wrist stretches thoracic opener overhead stretch on wall 7 deadlifts 7 hang high pulls 7 muscle cleans 5 hang power cleans 5 power cleans 5 reps jump and land 5 reps jump, punch, and land with arms extended overhead (no bar) 5 push jerks with empty barbell 3-5 sets: 1 power clean 1 hang power clean 1 jerk – Build in load each set. – Partner up and share a bar.
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HIIT-Fit 17 May 2023 (Rounds) 6 Rounds: 42 Minutes 7 Minute Running Clock 0:00-1:00 Run 150 M/Plate Push 30 M(Alt Rds) 1:00-3:00 Sandbag Bear Hug Carry 100 M Then in time remaining, Max reps: Burpees 3:00-3:30 REST 3:30-4:30 Sprint 100 M/Plate Push Sprint 20 M 4:30-6:30 AMRAP 2 Minutes: 10 KB Swings 15 Air Squats 6:30-7:00 REST *Run/Plate Push Round 1: Run 150 M and Sprint 100 M Round 2: Plate Push 30M and Plate Push Sprint 20 M and so on...
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