WOD Blog
 | Fri, May 19 2023 |  |
| Friday 19 May 2023 | Warm Up Friday 19 May 2023 | HIIT-Fit 19 May 2023 |
Friday 19 May 2023 (Rounds, Rx2, Rx3) SKILL WORK: 3 rounds of 10 GHD sit-ups 10 GHD hip extensions RX AMRAP 12: 12 Push Press (75/115 lb) 15 crossovers 30 Double unders Rx2 AMRAP 12: 12 Push Press (65/95 lb) 30 double-unders Rx3 AMRAP 12: 12 Push Press (45/75 lb) 30 single-unders
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| 1st | 6+6 Rx | Samantha Bu Fri, May 19, 2023 | | 2nd | 4+53 Rx3 | Léa Fri, May 19, 2023 | | 1st | 5+19 Rx | Luke Sy Fri, May 19, 2023 | | 2nd | 4+33 Rx | John B Fri, May 19, 2023 | | 3rd | 8+4 Rx3 | Dan Fri, May 19, 2023 |
| Phillip A | 5+2 Rx3 | DU | | Angela C | 8 Rx3 | | | Jacob Br | 4+10 | scaled | | Dan | 8+4 Rx3 | | | Gretchen | 8 | scaled | | David G | 5 Rx3 | | | Mauricio | 6 Rx3 | | | Ryan S | 6+2 Rx3 | | | Caitlyn | 6 Rx2 | | | grant b | 7+23 Rx2 | | | Samantha Bu | 6+6 Rx | | | Luke Sy | 5+19 Rx | | | Sierra | 7+12 Rx3 | | | Amy S | 6+6 | scaled | | Brian H | 5+17 Rx3 | | | Michelle M | 8 Rx3 | | | Michael M | 7 Rx3 | | | Jenica | 5+2 Rx2 | | | Molly O | 6+6 Rx3 | | | Bill | 5 Rx3 | | | Autumn | 8 Rx3 | | | Josie | 2+12 Rx3 | | | Tobie | 6+9 Rx | | | Ben S | 6+4 Rx | | | Linda B | 7 Rx3 | | | Darcy C | 5+12 Rx3 | 65#, su su du | | Rees | 7+2 Rx3 | | | John B | 4+33 Rx | | | Shashank g | 5+4 Rx3 | | | Léa | 4+53 Rx3 | Cross Overs & DUs | | Noah Ma | 7+4 Rx3 | 115# |
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Warm Up Friday 19 May 2023 (Time) 2 rounds: Each drill down 50-ft and back: High knee karaoke Knee to chest Sampson Lunge with a torso twist High knees Butt kicks Foam Roll Hip Stretches Calf Stretches Banded Shoulder stretch 2 rounds of: 10 Straight Leg Situps 10 Superman DU PROGRESSION :30 single-unders :30 single-single-doubles . :30 double-unders :30 crossovers :30 'free play' 10 tempo Push Press X.2.3.1 10 Push Press
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HIIT-Fit 19 May 2023 (Time) Running Clock (0:00-12:00) 12 Minutes Max Calorie Bike EOMOM perform:10 Pull-ups Min 0:00/2:00/4:00/6:00/8:00/10:00 (12:00-14:00) 2 Minute REST (14:00-26:00) 12 Minutes Max Calorie Row EOMOM perform: 10 Push-ups Min 14:00/16:00/18:00/20:00/22:00/24:00 (26:00-28:00) 2 Minute REST Then For Time: Start on Min 28:00 60 Alt KB Power Clean and Push Jerk(30/side) Perform 10 Box Jumps after reps 10,20,30,40,50, and 60
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| Bartman | 35:01 | 30# | | Henry B | 35:01 | 18# | | Beth W | 38:59 | 22# Step up | | Kip | 40:03 | 35# |
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