WOD Blog
 | Mon, Jun 12 2023 |  |
| Monday 12 June 2023 | Warm Up Monday 12 June 2023 | HIIT-Fit 12 June 2023 | Other Results |
Monday 12 June 2023 (Time, Rx2, Rx3) Strength: Every 2:00 Push Jerk 5-4-3-5-4-3 Start at 65% increase by 5% if possible. RX TC 20 5 Rounds for Time: 12 Alt. Pistols 6 Sandbag Clean & Jerks (70/100) 100m Farmer Carry (2x 35/50) *alternate shoulders on jerks RX2 5 Rounds for Time: 12 Alt. Pistols to a box 6 Sandbag Clean & Jerks (50/70) 100m Farmer Carry (2x 35/50) *alternate shoulders on jerks RX3 5 Rounds for Time: 12 Seated Alt. Pistols from a target 6 Sandbag Clean & Jerks (30/50) 100m Farmer Carry (2x /2535) *alternate shoulders on jerks
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| 1st | 19:36 Rx | Samantha Bu Mon, Jun 12, 2023 | | 2nd | 15:24 Rx2 | Nichole Mon, Jun 12, 2023 | | 3rd | 12:46 Rx3 | Sara P Mon, Jun 12, 2023 | | 1st | 16:42 Rx | Noah Ma Mon, Jun 12, 2023 | | 2nd | 20:00 Rx | Nilsson Mon, Jun 12, 2023 Nick T Mon, Jun 12, 2023 | | 3rd | 11:58 Rx2 | Elijah Mon, Jun 12, 2023 |
| Nick T | 20:00 Rx | | | Samantha Bu | 19:36 Rx | | | Phillip A | 20:00 Rx2 | | | Jacob Br | 18:30 Rx2 | Pistol to box, 100# bag, 50# DBs | | Mauricio | 15:42 Rx3 | | | David G | 20:00 Rx3 | | | Ryan S | 18:02 Rx2 | | | Nichole | 15:24 Rx2 | Pistols, 50 lb sandbag, 35 lb weights | | Clay | 14:38 Rx3 | | | Keith P | 13:50 Rx3 | | | Sara P | 12:46 Rx3 | | | Natalie M | 13:52 Rx3 | | | Chip | 15:43 Rx3 | | | Lynn S | 12:58 Rx3 | | | Caitlyn | 15:12 Rx3 | 4 rds | | Adam D | 14:37 Rx2 | | | Kelley P | 15:44 Rx2 | | | Jake M | 15:58 Rx | | | Ben K | 18:59 Rx3 | | | Nilsson | 20:00 Rx | | | Rees | 16:34 | Scaled | | apurva s | 14:30 | Scaled | | Luke Sy | 16:31 Rx2 | | | Justin B | 12:59 Rx2 | | | Noah Ma | 16:42 Rx | | | Léa | 11:40 | Scaled | | Kate D | 17:37 Rx | | | grant b | 16:09 Rx | | | Tim G | 13:03 Rx2 | | | Kristie W | 15:59 Rx2 | | | Brianna W | 17:26 Rx3 | 50#sandbag | | Charles S | 12:14 Rx3 | 70#Sandbag | | Carson Cl | 13:15 Rx2 | Pistols | | Shelli A | 15:57 Rx | | | Elijah | 11:58 Rx2 | | | Hillary | 13:18 Rx2 | | | Amy S | 14:49 Rx2 | | | Shashank g | 14:14 Rx2 | | | Molly O | 12:33 Rx3 | | | Connor Sk | 15:41 Rx3 | | | Jennifer A | 12:51 Rx | | | Joe W | 11:43 Rx3 | |
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Warm Up Monday 12 June 2023 (Time) 200 M Run tabata: 2 rounds of (:20//:10) samson lunges single leg RDL (no wt) push up to down dog reverse lunge suitcase DL (w DBs) empty bb strict press piriformis stretch couch stretch elevated child's pose 5 push press 5 push jerk 5 sandbag DL 5 sandbag high pulls 5 sandbag cleans 4 alt sandbag jerks 4 sandbag clean and jerks 6 seated alt. pistols 6 alt pistols to a box 6 pistols
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HIIT-Fit 12 June 2023 (Reps) 36 Minutes 12 Rounds :90work :90rest Rounds 1,2,3: Rd1: Max Calorie Bike Rds 2 and 3: Maintain Rd1 Calories Rounds 4,5,6: Rd4: 12/10 Cal Bike w/time remaining, Max Reps Double KB Squat Clean from floor Rd5: 12/10 Cal Bike Max Reps, Double KB Push Press Rd6: 12/10 Cal Bike Max Reps, Pull-ups Rounds 7,8,9: Rd7: 6/5 Cal Bike Max Reps, Double KB Squat Clean Rd8: 6/5 Cal Bike Max Reps, Double KB Push Press Rd 9: 6/5 Cal Bike Max Reps, Pull-ups Rounds 10,11,12: Rd10: Max Reps, Double KB Squat Clean Rd11: Max Reps, Double KB Push Press Rd12: Max Reps, Pull-ups
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| Kate D | HF | HF | | Andrea R | HF | HF | | Kelli | HF | HF | | Kelley P | HF | HF | | Melanie | HF | HF | | Kip | HF | HF | | Maddie | HF | HF | | Jessica L | HF | HF | | Blake | HF | HF | | Addie D | HF | HF |
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