WOD Blog
 | Mon, May 22 2023 |  |
| Monday 22 May 2023 | Warm Up Monday 22 May 2023 | HIIT-Fit 22 May 2023 |
Monday 22 May 2023
(Rounds, Rx2, Rx3)
Strength: On a 10:00 clock:
3 unbroken power cleans
– Build to a load heavier than workout weight.
RX
AMRAP 16:
30 double-unders
3 power cleans (135/205 lb)
200 M Run (2 reps)
Rx2
AMRAP 16:
30 double-unders
3 power cleans (105/155 lb)
200 M Run
Rx3
AMRAP 16:
30 single-unders
3 power cleans (65/95 lb)
200 M Run
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| 1st | 7+6 Rx | Samantha Bu Mon, May 22, 2023 | | 2nd | 8 Rx3 | Avinash k Mon, May 22, 2023 | | 3rd | 7+33 Rx3 | Léa Mon, May 22, 2023 | | 1st | 8+10 Rx | Luke Sy Mon, May 22, 2023 | | 2nd | 7+18 Rx | John B Mon, May 22, 2023 | | 3rd | 6+14 Rx | Mason M Mon, May 22, 2023 |
| DeVonna | 6+33 Rx3 | | | Samantha Bu | 7+6 Rx | | | Angela C | 7+34 Rx3 | | | Nichole | 6+30 Rx3 | 85 lb and double unders | | Shane S | 7 Rx3 | | | Phillip A | 6 Rx3 | #125, DUs | | Jacob Br | 4+33 Rx2 | | | Dan | 8+34 Rx3 | | | David G | 5+30 Rx3 | | | Mauricio | 7 Rx3 | | | Ben Bar | 6 Rx | | | Scott P | 6+3 Rx3 | | | Jack Y | 7 Rx3 | | | Sierra | 6+9 Rx3 | 85# | | Michelle M | 7 Rx3 | | | Kelley P | 6+33 Rx3 | | | Erin B | 6+33 Rx3 | | | Clay | 6+30 Rx3 | | | Jenica | 6+33 Rx3 | 85, DU | | Keith P | 6+34 Rx3 | | | Natalie M | 5+33 Rx3 | 45# | | Caitlyn | 5+34 Rx2 | | | Bill | 6 Rx3 | | | Ashley Fi | 5+33 Rx3 | 85, DU | | Chip | 7 Rx3 | 105, DU | | Lynn S | 4+34 | 45, DU attempts | | Linda B | 6 | 35# | | Molly O | 6+34 Rx3 | 75# | | Adam D | 8+28 Rx3 | 135#, SU | | Laura B | 6 Rx3 | 35# | | Ben S | 7 Rx | | | Justin B | 7+5 Rx2 | | | Ben K | 6+33 Rx3 | | | Joseph B | 8+30 Rx3 | | | Sammie | 7 Rx2 | | | Emily B | 7 Rx3 | | | Rees | 6+34 Rx3 | | | Brian H | 7+34 Rx3 | | | Mason M | 6+14 Rx | | | Grace | 4+34 Rx2 | | | Luke Sy | 8+10 Rx | | | Amanda Lo | 6+34 Rx3 | #85 and Dubs | | Kristine | 8+33 Rx3 | | | Mandy N | 7+33 Rx2 | | | Tobie | 7+33 Rx | | | Darcy C | 7+32 Rx3 | 95# | | Noah Ma | 6+33 Rx3 | 205# | | Carson Cl | 8+30 Rx3 | 105# | | grant b | 7+30 Rx | | | Alice | 7 Rx3 | | | Kristie W | 7+34 Rx3 | | | Charles S | 4+34 Rx2 | 185# | | Justin C | 7+34 Rx3 | 205# | | Léa | 7+33 Rx3 | DU’s | | Shelley B | 5+34 Rx3 | | | John B | 7+18 Rx | | | Jules | 6+10 Rx | | | Avinash k | 8 Rx3 | | | Shashank g | 6+30 Rx2 | | | apurva s | 5 Rx3 | | | Jennifer A | 5+15 Rx2 | | | Joe W | 6+33 Rx3 | |
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Warm Up Monday 22 May 2023
(Time)
200m run
10 penguin taps
10 high knees
10 butt kicks
10 alt. toy soldiers
x2
3/3 world's greatest stretch
calf stretches
forearm stretch, wrist stretches
jump rope warm up / DU practice
5 clean deadlifts
5 high pulls
5 muscle cleans
5 power cleans
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HIIT-Fit 22 May 2023
(Time)
For Time:
2 x thru
-1 Round:
20 KB Goblet Alt Forward Lunges
26/20 Cal Row
-2 Rounds:
15 Plate Overhead Sit-ups
18/15 Cal Bike
-3 Rounds:
10 Alt KB Snatches
10 x 50ft Shuttle Run
REST 3 Minutes, then go through again
| 0% | | | | 0% |
| Kelley P | HF | HF | | Ben S | 29:10 | HF | | Henry B | HF | HF | | Bartman | 35:20 | HF | | Beth W | 36:15 | HF | | Kip | 34:15 | HF | | Janelle | 31:43 | HF | | Kelli | 34:00 | HF |
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