WOD Blog
 | Wed, Jun 7 2023 |  |
 | Gymversary: DeVonna(4) |
| Wednesday 5 July 2023 | Wednesday 7 June 2023 | Warm Up Wednesday 7 June 2023 | HIIT-Fit 7 June 2023 |
Wednesday 5 July 2023 (Rounds, Rx2, Rx3) 3 rounds of 10 GHDs 10 Plank Pull throughs 10 Up Downs 14 min AMRAP of: RX 1 power snatch (95/135) 1 hang squat snatch 1 overhead Squats 40 Double Unders Rx2 1 power snatch (65/95) 1 hang squat snatch 1 overhead Squats 40 Double Unders or :30 seconds of Practice RX3 3 power snatches (35/45) 3 hang power snatches 3 overhead squats 60 Single Unders
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| 1st | 12 Rx | Samantha Bu Wed, Jul 5, 2023 | | 2nd | 10+47 Rx3 | Sara P Wed, Jul 5, 2023 | | 3rd | 10 Rx3 | Erin B Wed, Jul 5, 2023 | | 1st | 12+3 Rx | Luke Sy Wed, Jul 5, 2023 | | 2nd | 7+3 Rx | Justin B Wed, Jul 5, 2023 | | 3rd | 11 Rx2 | Noah Ma Wed, Jul 5, 2023 |
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Wednesday 7 June 2023 (Rounds, Rx2, Rx3) RX EMOM 16: Even minutes: 2 rope climbs Odd minutes: 12 Front Rack Barbell reverse lunges (65/95) RX2 EMOM 16: Even minutes: 1 rope climb Odd minutes: 12 Front Rack Barbell reverse lunges (55/75) RX3 EMOM 16: Even minutes: 3 pull-to-stands / 3 J-hooks / 3 K2E (to your ability) Odd minutes: 10 Front Rack Barbell reverse lunges (35/45) *Score is Completed Minutes (Max score 16)
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| 1st | 16 Rx | Nichole Wed, Jun 7, 2023 | | 2nd | 14 Rx | Samantha Bu Wed, Jun 7, 2023 | | 3rd | 16 Rx3 | Léa Wed, Jun 7, 2023 DeVonna Wed, Jun 7, 2023 | | 1st | 16 Rx | Nick T Wed, Jun 7, 2023 | | 2nd | 15 Rx | Luke Sy Wed, Jun 7, 2023 | | 3rd | 14 Rx | John B Wed, Jun 7, 2023 Nilsson Wed, Jun 7, 2023 |
| Jacob Br | 12 Rx | | | Angela C | 16 Rx3 | | | Chris W | 0 | Open | | Nick T | 16 Rx | | | DeVonna | 16 Rx3 | | | Mauricio | 16 Rx3 | | | Nichole | 16 Rx | | | Léa | 16 Rx3 | 1 rope per | | Keith P | 16 Rx2 | | | Clay | 16 Rx3 | Open gym | | Bill | 16 | Mod | | Noah Ma | 16 Rx2 | | | Samantha Bu | 14 Rx | | | Charles A | 16 Rx3 | | | Luke Sy | 15 Rx | | | Kendall B | 15 Rx3 | | | Ben S | 14 Rx | | | Nikki | 16 Rx3 | | | Nilsson | 14 Rx | | | Mason M | 13 Rx | | | Jake M | 16 Rx | | | Jake L | 16 Rx2 | | | Darcy C | 16 Rx3 | | | Connor Sk | 16 Rx3 | | | Brian H | 16 Rx3 | | | John B | 14 Rx | | | Carson Cl | 16 Rx3 | | | Tobie | 14 Rx | | | Shelli A | 16 Rx2 | | | Justin C | 16 Rx3 | | | Shashank g | 16 Rx3 | | | Jennifer A | 16 Rx2 | Three rounds of two ropeclimb 65# |
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Warm Up Wednesday 7 June 2023 (Time) 2 rounds: 200-m run (conversation pace) 10 leg swings/leg (forward and backward) 5 seal to down dog 2 rounds: 200-m run (a little faster) 10 BW reverse lunges 10 ring rows 12 mins of: PVC/Foam Roller piriformis stretch couch stretch overhead stretch on wall 2 rounds: 6 reverse lunges (w/ empty bb --> wod wt) 6 knee raises (on the rope) --> j-hook clamps Finish Rope Progressions
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HIIT-Fit 7 June 2023 (Reps) 2 x thru (32 Minutes) 3 Minutes 32/24 Cal Row and 400 M Run** AMRAP: DB Bench Press/2DBs -REST:60 3 Minutes 28/21 Cal Row and 300 M Run** AMRAP: DB Deadlift/2DBs -REST:60 3 Minutes 24/18 Cal Row and 200 M Run** AMRAP: DB Front Squat/2DBs -REST:60 3 Minutes 20/15 Cal Row and 100 M Run** AMRAP: Alt DB Power Clean & Push Press -REST:60 **Row/Run Perform Cal Row first time through Meter Run second time through
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| Bartman | HF | Brandy HF | | Henry B | HF | HF | | Lynda | HF | HF | | Kelley P | HF | HF | | Kate D | HF | HF | | Kelli | HF | HF | | Kip | HF | HF | | Kim K | HF | HF | | Blake | HF | HF |
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