WOD Blog
 | Wed, Jun 21 2023 |  |
 | Happy Birthday: James z |
| Wednesday 21 June 2023 | Warm Up Wednesday 21 June 2023 | HIIT-Fit 21 June 2023 |
Wednesday 21 June 2023 (Time, Rx2, Rx3) Bench Press (1 set every 3:00) 5 x 10 6 Rounds For Time: 20TC RX 50 Double Unders 25ft HS Walk 2 Rope Climbs RX2 50 DUs or :40 attempts 5x 5ft Walk to Wall or 5 Wall Walks 1 Rope Climb or 3 Half Climbs RX3 75 Single Unders 25ft Bear Crawl 6 Knee Raises / 6 Jhook Pulls / 6 Plank Pulls
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| 1st | 15:29 Rx | Samantha Bu Wed, Jun 21, 2023 | | 2nd | 10:30 Rx3 | Sara P Wed, Jun 21, 2023 | | 3rd | 10:44 Rx3 | Erin B Wed, Jun 21, 2023 | | 1st | 19:30 Rx2 | Joe W Wed, Jun 21, 2023 | | 2nd | 20:00 Rx2 | Tim G Wed, Jun 21, 2023 | | 3rd | 16:39 Rx3 | Mauricio Wed, Jun 21, 2023 |
| Chris W | 0 | Open | | Jacob Br | 17:43 | :) | | Phillip A | 19:45 Rx2 | | | Angela C | 12:28 Rx3 | | | Brian B | 14:50 Rx3 | | | Mauricio | 16:39 Rx3 | | | apurva s | 12:09 Rx3 | | | Michelle M | 11:30 Rx3 | | | Erin B | 10:44 Rx3 | | | Emily B | 14:05 Rx3 | | | Sara P | 10:30 Rx3 | | | Ashley Fi | 17:11 Rx3 | DU/WW | | Samantha Bu | 15:29 Rx | | | Justin B | 17:00 Rx3 | | | Kendall B | 17:55 Rx3 | | | Joseph B | 16:20 Rx3 | Really RX 2.5 | | Kelley P | 17:40 Rx2 | | | Ben K | 20:00 Rx3 | | | Darcy C | 20:00 Rx2 | | | Carson Cl | 20:00 Rx2 | | | Brianna W | 14:12 Rx3 | | | Amanda Lo | 20:00 Rx2 | | | Tobie | 20:00 Rx | | | Clay | 11:08 Rx3 | | | Shelli A | 12:29 Rx3 | Rope/DU | | Tim G | 20:00 Rx2 | | | DeVonna | 13:45 Rx3 | First rope climb | | Shelley B | 17:35 Rx3 | | | Hillary | 13:40 Rx3 | | | Gisela | 13;48 Rx3 | | | Joe W | 19:30 Rx2 | | | Nirup | 15:40 Rx3 | | | Andrea G | 14:14 Rx2 | |
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Warm Up Wednesday 21 June 2023 (Time) 20 jump rope 8 seal to down dog (walk the dog) 6 push-ups 8 alt v ups w/ lacrosse ball: pecs, traps, delts, calves twisted cross thread the needle elevated child's pose 5 tempo bench press (1.3.X.1) 10 empty bb bench press *strength 10 penguin taps 1:00 double under progression practice 5 kick ups with a hold 6 pike or hs shoulder taps 3 walk to wall 10ft handstand walk 3 knee raises 3 j hooks 3 j hook pulls 2 half climbs
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HIIT-Fit 21 June 2023 (Time) Running Clock (0:00-10:00) 10 Min AMRAP Max Effort 250 M Row REST:30 Max Effort 200 M Run REST:30 Max Effort 12/10 Cal Bike REST:30 (10:00-12:00) 2 Minute Rest (12:00-24:00) 12 Minutes Every 1:30 x 6 w/:30rest b/t rounds Complex/Unbroken: 3 Single Arm KB Snatches 2 Single Arm KB Overhead Squats 3 Single Arm KB Deadlifts Complete Complex w/Right Side Complete Complex w/Left Side -INTO- 8 KB Swings w/time remaining, Max Reps: Box Jumps Start on 24:00 for time: 60 Burpees Complete 100 M Uneven Load Farmers Carry after reps 20,40, and 60 *Uneven Load FC: 53#kb Rt side 35#kb Lt side walk 50 M then switch
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| Bartman | 9:55 | Elizabeth 10:25 | | Henry B | :) | HF | | Melanie | 8:39 | HF | | Brandey | 11:50 | HF | | Beth W | 11:38 | HF | | Addie D | 13:41 | HF | | Hannah D | :) | HF | | Olivia D | 11:50 | HF | | Kate D | 10:44 | HF | | Janelle | 9:50 | HF |
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