WOD Blog
 | Wed, May 24 2023 |  |
| Wednesday 24 May 2023 | Warm Up Wednesday 24 May 2023 | HIIT-Fit 24 May 2023 |
Wednesday 24 May 2023 (Time, Rx2, Rx3) 6 EMOM 2 Full Snatch (Building past WOD wt for OHS). RX For time: 50 calorie row 50 overhead squats (75/115 lb) 50 alternating DB snatches (35/50 lb) Rx2 For time: 50 calorie row 50 overhead squats (55/75lb) 50 alternating DB snatch (25/35 lb) Rx3 For time: 40 calorie row 40 overhead squats (35/45 lb) 40 alternating DB snatches (15/20 lb)
| 0% |  | |  | 0% |
| 1st | 12:21 Rx | Samantha Bu Wed, May 24, 2023 | | 2nd | 9:49 Rx3 | Erin B Wed, May 24, 2023 | | 3rd | 10:57 Rx3 | DeVonna Wed, May 24, 2023 | | 1st | 9:18 Rx | Noah Ma Wed, May 24, 2023 | | 2nd | 10:14 Rx | Dylan Wa Wed, May 24, 2023 | | 3rd | 11:33 Rx | Luke Sy Wed, May 24, 2023 |
| DeVonna | 10:57 Rx3 | | | Angela C | 10:22 Rx3 | | | Phillip A | 15:50 Rx2 | | | Nick T | 12:15 Rx | | | Chris W | 0 | Open | | Jacob Br | 8:24 Rx2 | | | Dan | 11:20 Rx3 | | | Mauricio | 11:46 Rx3 | | | Dylan Wa | 10:14 Rx | | | Ben Bar | 16:37 Rx | | | Brianna W | 12:16 Rx3 | | | Mason M | 14:35 Rx | | | Sierra | 11:40 Rx3 | 30# db snatch 45# OHS 50 reps | | Erin B | 9:49 Rx3 | | | Hillary | 11:20 Rx2 | | | Keith P | 11:00 Rx2 | | | Norm | 12:50 | scaled | | Skye | 11:40 | scaled | | Nilsson | 14:17 Rx | | | Bill | 12:33 Rx3 | | | Caitlyn | 17:15 Rx | RIP to my wrists 💀 | | Laura B | 10:49 Rx3 | | | Molly O | 13:45 Rx3 | | | Ben S | 12:58 Rx | | | Kelley P | 14:58 Rx2 | 65#, 30#DB | | Chip | 14:57 Rx3 | 50 reps | | Justin B | 10:23 Rx3 | 50 reps | | Linda B | 10:42 Rx3 | | | William K | 11:58 Rx | | | Shelley S | 14:14 Rx2 | | | Ben K | 13:34 Rx3 | 50 cal | | Jules | 11:18 Rx | | | Jake L | 13:45 Rx2 | | | Samantha Bu | 12:21 Rx | | | Cam N | 14:04 Rx | | | Kristine | 10:19 Rx3 | | | John B | 10:55 Rx3 | Front Squats | | Luke Sy | 11:33 Rx | | | Jordan A | 9:56 Rx3 | | | Noah Ma | 9:18 Rx | | | Tobie | 9:53 Rx | | | Carson Cl | 10:55 Rx2 | | | Shelley B | 10:02 Rx3 | | | grant b | 8:04 Rx | | | Shelli A | 11:02 Rx | | | Justin C | 13:30 Rx | | | Amy S | 9:47 Rx3 | Mod 50 reps | | Jennifer A | 12:33 Rx | |
|
Warm Up Wednesday 24 May 2023 (Time) 1 set: :30 row (easy pace) 10 alternating spiderman stretches 10 staggered stance good mornings/leg 1 set: :30 row (moderate pace) 10 alternating lunges 10 alternating DB deadlifts (light db) 1 set: :30 row (moderate pace) 10 air squats 10 alternating DB deadlift high pulls (light db) 1 set: :30 row (fast pace) 10 DB goblet squats 10 alternating DB snatches (light db) thoracic opener on foam roller wrist stretches pigeon pose 3 snatch DL 3 high pulls 3 power snatch 5 tempo overhead squat 5 overhead squats 2 sets of 5-10 OHS to WOD weight
| 0% |  | |  | 0% |
|
HIIT-Fit 24 May 2023 (Time) Running Clock (0:00-10:00) 10 Min EMOM Sprint Work, Alternate between: 100 M Sprint (Goal :30 or less) 10/8 Cal Bike Sprint (Goal :40 or less) (10:00-20:00) 10 Min EMOM Alternate between: 15 Wall balls (Goal :40work :20rest) 20 Russian KBS (Goal :30work :30rest) -Then for time, start on 20:00 Complete 2 Rounds: 400 M Run 30 Russian Twist(1 count) 25/20 Cal Bike 10 KB Plank Pull-throughs
| 0% |  | |  | 0% |
| Ben S | 29:33 | HF | | Kelley P | 32:58 | 20 cal | | Andrea R | 33:47 | 20 cal | | Beth W | 33:45 | 23 cal | | Kip | 32:38 | HF | | Blake | HF | HF | | Janelle | 31:59 | HF | | Jessica L | 30:33 | HF |
|