WOD Blog
 | Fri, Jun 23 2023 |  |
| Friday 23 June 2023 | Warm Up Friday 23 June 2023 | HIIT-Fit 23 Friday 2023 | Saturday 24 June 2023 |
Friday 23 June 2023 (Rounds, Rx2, Rx3) RX AMRAP 20: 3-6-9-12-15… etc. Strict Handstand push-ups Clean and jerks (95/135 lb) Calorie row RX2 AMRAP 20: 3-6-9-12-15… etc. Handstand push-ups Clean and jerks (75/115 lb) Calorie row Rx3 AMRAP 20: 3-6-9-12-15… etc. DB Strict Press Clean and jerks (65/95 lb) Calorie row Score is number completed and reps into next number. ie 12+40 (completed 12s and 15,15,10 of the 15s).
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| 1st | 15+39 Rx2 | Samantha Bu Fri, Jun 23, 2023 | | 2nd | 15+34 Rx2 | Nichole Fri, Jun 23, 2023 | | 3rd | 18+12 Rx3 | Sara P Fri, Jun 23, 2023 | | 1st | 15+25 Rx | Luke Sy Fri, Jun 23, 2023 | | 2nd | 15+3 Rx | John B Fri, Jun 23, 2023 | | 3rd | 9+8 Rx | Ben Bar Fri, Jun 23, 2023 |
| Jacob Br | 15+36 Rx3 | 35# DB & 115# C&J | | Angela C | 15+28 Rx3 | | | Brian B | 12+33 Rx3 | | | DeVonna | 15+15 Rx3 | | | Caity R | 12+42 Rx3 | | | Mauricio | 15 Rx3 | | | Ryan S | 12+19 Rx3 | | | Jack Y | 12+38 Rx3 | | | Nichole | 15+34 Rx2 | | | Scott P | 12+15 Rx3 | A lot of HSPU | | Phillip A | 15+22 Rx3 | | | apurva s | 15+31 Rx3 | | | Kristie W | 15+48 Rx3 | | | Samantha Bu | 15+39 Rx2 | | | Prathap | 15 Rx3 | | | Erin B | 15+6 Rx3 | | | Matt A | 12+21 Rx2 | | | Sara P | 18+12 Rx3 | | | Keith P | 15+19 Rx3 | | | William K | 12+12 Rx | | | Ben Bar | 9+8 Rx | | | Molly O | 15+18 Rx3 | | | Amanda Lo | 15+18 Rx2 | | | Kate D | 15+1 Rx2 | 2 mats | | Jennifer A | 18+8 Rx2 | | | Nilsson | 12+21 Rx2 | | | Hillary | 12+40 Rx2 | 1 mat | | Avinash k | 15 Rx3 | | | Clay | 15 Rx3 | | | John B | 15+3 Rx | | | Kim K | 15+32 Rx3 | | | grant b | 15+8 Rx2 | | | Luke Sy | 15+25 Rx | | | Shashank g | 15 Rx3 | | | Noah Ma | 21+31 Rx3 | | | Brianna W | 15+29 Rx3 | | | Shelley B | 15+31 Rx3 | | | Shane K | 15+36 Rx3 | | | Norm | 12+23 Rx2 | | | Skye | 18 Rx3 | |
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Warm Up Friday 23 June 2023 (Time) 1 set: :30 row (easy pace) 10 push-ups 1 set: :30 row (moderate pace) 5-10 piked push-ups 1 set: :30 row (moderate pace) 5 kick-up + negatives 1 set: :30 row (fast pace) 5-10 handstand push-ups :30 row (fast pace) thoracic opener on foam roller twisted cross banded shoulder 5 clean deadlifts 5 hang high pulls 5 tall cleans 5 power clean 5 push press 5 push jerk 5 clean and jerks
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HIIT-Fit 23 Friday 2023 (Reps) 6 Rounds (15 Minutes) 2:00work :30rest Bike 18/16 Calories (-2 Cals each round) -Then with time remaining, Max Reps: Med Ball Clean Wall Balls Into... 6 Rounds (15 Minutes) 2:00work :30rest 200 M Run -Then with time remaining, Max Reps: Hanging Straight Leg Raises
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| Kate D | HF | HF | | Bartman | HF | HF | | Henry B | HF | HF | | Melanie | HF | HF | | Lynda | HF | HF | | Beth W | HF | HF | | Kip | HF | HF | | Brandey | HF | HF | | Elizabeth | HF | HF |
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Saturday 24 June 2023 (Time) 10 Rounds w a Partner: 8 front squats (85/115) 10 slamballs (25/35) 8 pull-ups 200m farmer’s carry (35/53) Rx2: 8 front squats (75/105) 10 slamballs (15/25) 8 pull ups 200m farmer’s carry (35/53) Rx3: 8 front squats (65/95) 10 slamballs (10/15) 8 jumping pull ups 200m farmer’s carry (26/35)
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