WOD Blog
 | Mon, Jun 5 2023 |  |
| Monday 5 June 2023 | Warm Up Monday 5 June 2023 | HIIT-Fit 5 June 2023 |
Monday 5 June 2023 (Rounds, Rx2, Rx3) Skill: 9min of :30work/:30 rest Handstand Walk Progressions -kick ups -handstand hold -walk to wall -handstand walk with partner -handstand walk 18min AMRAP: 10 HSPU 50 Double Unders 15 BoxJumps 24/30 Rx2 10 HSPU (2 mats) 50 Double Unders or 1:00 DU practice 15 BoxJumps 20/24 Rx3 10 DB Strict Press 75 Single Unders 15 BoxJumps 16/20
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| 1st | 6+30 Rx | Samantha Bu Mon, Jun 5, 2023 | | 2nd | 6 Rx2 | Nichole Mon, Jun 5, 2023 | | 3rd | 6+67 Rx3 | Alice Mon, Jun 5, 2023 | | 1st | 6+47 Rx | Luke Sy Mon, Jun 5, 2023 | | 2nd | 5+62 Rx | John B Mon, Jun 5, 2023 | | 3rd | 5+17 Rx | Mason M Mon, Jun 5, 2023 |
| Nick T | 6 Rx3 | | | Jacob Br | 5+10 Rx3 | | | Phillip A | 6+10 Rx3 | 3 rds Rx2 | | Samantha Bu | 6+30 Rx | | | Jules | 5+5 Rx | | | Mauricio | 5+90 Rx3 | | | David G | 5+2 Rx3 | | | Scott P | 5+90 Rx3 | | | Ryan S | 6+6 Rx3 | | | Cam N | 5+6 Rx | | | Nichole | 6 Rx2 | 2 pads, DU, and 24 in box | | Dylan Wa | 4+8 Rx | | | Jack Y | 6+10 Rx3 | | | Michael M | 7+10 Rx3 | | | Norm | 5+91 Rx3 | | | Keith P | 7+35 Rx3 | | | Jasmin | 7+4 Rx2 | | | Chip | 6+10 Rx3 | | | William K | 6+63 Rx | | | Nikki | 5+10 Rx3 | | | Emily B | 6+10 Rx3 | | | Molly O | 7+87 Rx3 | | | Ben S | 🍺 | scaled | | Justin B | 6+5 Rx3 | | | Léa | 7+38 | Scaled | | Shelley S | 6+50 Rx3 | | | Ben K | 5+35 Rx3 | | | Sammie | 7+63 Rx2 | | | Mason M | 5+17 Rx | | | Rees | 7+85 Rx3 | | | April | 7+90 Rx3 | | | apurva s | 8+75 | Scaled | | Amanda Lo | 6+10 Rx | | | Jordan A | 5 Rx3 | | | Brianna W | 5+65 Rx3 | | | Kristine | 8+90 Rx3 | | | grant b | 6+3 Rx | | | Luke Sy | 6+47 Rx | | | Tobie | 6+1 Rx | | | Darcy C | 6 Rx3 | | | Charles S | 4+66 Rx2 | | | Shelli A | 6+67 Rx3 | | | Alice | 6+67 Rx3 | | | John B | 5+62 Rx | | | Justin C | 7+2 Rx2 | | | Avinash k | 6 Rx3 | | | Shane K | 7+6 Rx3 | | | Amy S | 4+10 Rx3 | Double unders | | Shashank g | 6 Rx3 | | | Elijah | 6+17 Rx2 | | | Jennifer A | 5+25 Rx | | | Joe W | 6+10 Rx3 | Mod |
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Warm Up Monday 5 June 2023 (Time) 3 Rounds- 100m jog 10 jump rope / SSD / DU 5 inchworms 10 piked shoulder taps 5 kick ups 10 step ups / tuck jumps/ low box jumps foam roll: t-spine, lats, triceps, pecs, delts elevated child's pose *skill work* 5 negative hspu 5 hspu 5 box jumps at WOD Ht 20 DU
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HIIT-Fit 5 June 2023 (Reps) 30 Minutes Every 4:30 Min x 6 :30REST between Rounds Alternate Rounds* 30 Box Jump overs 30/25 Calorie Bike -Then in time remaining, Max Reps Rounds 1-2: Alt KB Power Cleans Rounds 3-4: Alt KB Power Snatches Rounds 5-6: Kettlebell Swings *Alt Rounds Rd1:Box Jump overs/Cleans Rd2:Bike/Cleans Rd3:Box Jump overs/Snatches Rd4:Bike/Snatches Rd5:Box Jump overs/KBS Rd6:Bike/KBS
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| Ben S | HF | HF | | Andrea R | HF | HF | | Kelli | HF | HF | | Bartman | HF | HF | | Henry B | HF | HF | | Lynda | HF | HF | | Beth W | HF | HF | | Kip | HF | HF | | Kelley P | HF | Jace HF | | Jessica L | HF | HF | | Maddie | HF | HF | | Janelle | HF | HF | | Blake | HF | HF |
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