WOD Blog
 | Wed, Jun 14 2023 |  |
| Wednesday 14 June 2023 | Warm Up Wednesday 14 June 2023 | HIIT-Fit 14 June 2023 | Other Results |
Wednesday 14 June 2023
(Rounds, Rx2, Rx3)
Strength: Front squat for load.TC16
3-3-3-2-2-1-1
RX
15min AMRAP:
12/10 Cal Bike
8 Pull Ups
6 Hang Full Cleans (105/155)
20 Russian Twists (15/25)
RX2
15min AMRAP:
12/10Cal Bike
8 Pull Ups
6 Hang Full Cleans (95/135)
20 Russian Twists (15/25)
RX3
15min AMRAP:
10/8 Cal Bike
8 Jumping Pull Ups
6 Hang Power or Full Cleans (65/95)
20 Russian Twists (10/15)
| 0% |  | |  | 0% |
| 1st | 3+1 Rx3 | Avinash k Wed, Jun 14, 2023 | | 2nd | 4+5 | Sara P Wed, Jun 14, 2023 | | 3rd | 4 | apurva s Wed, Jun 14, 2023
DeVonna Wed, Jun 14, 2023 | | 1st | 4+12 Rx | Luke Sy Wed, Jun 14, 2023 | | 2nd | 3+26 Rx | Jacob Br Wed, Jun 14, 2023 | | 3rd | 3+4 Rx | Nilsson Wed, Jun 14, 2023 |
| Nick T | 0 | Open | | Chris W | 0 | Open | | Phillip A | 3+20 Rx3 | 95# clean, Rx others | | DeVonna | 4 | scaled | | Jacob Br | 3+26 Rx | | | Caity R | 3+32 Rx3 | | | Lori A | 4 | scaled | | Nichole | 0 | Open | | Prathap | 4 | scaled | | Venkata | 3 | scaled | | Clay | 3+20 Rx3 | | | Jake M | 4+18 Rx | | | Sara P | 4+5 | scaled | | Keith P | 3+23 Rx3 | | | apurva s | 4 | scaled | | Adam D | 3+13 Rx2 | | | Norm | 3+12 Rx3 | | | Nilsson | 3+4 Rx | | | Natalie M | 3+32 Rx3 | | | Nikki | 3+12 Rx3 | | | Kendall B | 4 Rx3 | | | Jordan A | 3 Rx3 | | | Justin B | 5+4 Rx2 | | | Chip | 3+50 Rx3 | | | Joseph B | 4+6 Rx3 | | | Ben K | 3+10 Rx3 | | | Brian H | 3+23 Rx3 | | | Jake L | 3+11 Rx2 | | | Noah Ma | 3+2 Rx | | | Hillary | 4+4 Rx3 | | | April | 4+2 | Mod | | Luke Sy | 4+12 Rx | | | Charles S | 3+23 Rx2 | | | Carson Cl | 4+2 Rx | | | Avinash k | 3+1 Rx3 | | | Shelli A | 3+19 Rx | | | Bharath | 3+1 Rx3 | | | Lindsey L | 4+10 Rx3 | | | Shashank g | 3+43 Rx3 | | | Elijah | 3+26 Rx2 | | | Shelley B | 4+5 Rx3 | | | Jennifer A | 5 Rx | | | Emily B | 4+21 Rx3 | |
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Warm Up Wednesday 14 June 2023
(Time)
2min Bike
2 rounds:
8 mountain climbers --> 90/90 hip rotations
8 banded pull aparts --> banded lat pull downs
8 scap pulls --> kip swings
8 no wt russian twists --> russian twists
8 air squats --> bootstrappers
:30 lat stretch on rig / side
:30 pigeon pose / side
:60 wrist/forearm stretches
barbell warmup:
5 RDL
5 hang high pulls
5 hang muscle cleans
5 front squats
5 hang full cleans
*strength*
-then-
1-3 strict pull ups
5 kip swings
3-5 kipping pull ups
10 russian twists
5 cal bike
| 0% | | | | 0% |
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HIIT-Fit 14 June 2023
(Rounds)
40 Minutes
9 Minute Round x 4
w/:60REST x 2 each Round**
**:60REST after Max Effort Run/Row AND at the end of each Round
9 Minutes:
Max Effort Run/Row
Round 1: 1000 M Row
Round 2: 800 M Run
Round 3: 600 M Row
Round 4: 400 M Run
REST:60
-Then w/time remaining, AMRAP
Pick up where you left off each Round
AMRAP
40 Alt Rev Lunges(2DBs,Front Rack)
30 Alt DB Ground to Overhead
20 Abmat Sit-ups
10 Push-ups
REST:60
*Score:AMRAP
Total Rounds + Reps Completed
| 0% | | | | 0% |
| Andrea R | HF | HF | | Bartman | HF | HF | | Henry B | HF | HF | | Kelli | HF | Tiffany HF | | Kip | HF | HF | | Maddie | HF | Gavin HF | | Kelley P | HF | HF | | Jessica L | HF | HF |
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