WOD Blog
 | Mon, Jun 26 2023 |  |
 | Gymversary: Justin B(5) & Rhonda D(4) |
| Monday 26 June 2023 | Warm Up Monday 26 June 2023 | HIIT-Fit 26 June 2023 | Other Results |
Monday 26 June 2023 (Time, Rx2, Rx3) STRENGTH 12:00 to build up to a heavy complex: 3 power snatches + 2 Full Snatch + 1 overhead squat WOD RX 5 rounds for time: 400-m run 15 overhead squats (65/95 lb) Rx2 5 rounds for time: 400-m run 15 overhead squats (55/75 lb) Rx3 5 rounds for time: 300-m run 15 overhead squats (35/45 lb)
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| 1st | 16:29 Rx | Samantha Bu Mon, Jun 26, 2023 | | 2nd | 14:59 Rx3 | Sara P Mon, Jun 26, 2023 | | 3rd | 16:17 Rx3 | Alice Mon, Jun 26, 2023 | | 1st | 15:18 Rx | Mason M Mon, Jun 26, 2023 | | 2nd | 15:40 Rx | Nick T Mon, Jun 26, 2023 | | 3rd | 16:14 Rx | Matt A Mon, Jun 26, 2023 |
| Nick T | 15:40 Rx | | | Samantha Bu | 16:29 Rx | | | Brian B | 17:58 Rx3 | | | Dan | 16:11 Rx3 | | | Jules | 14:41 Rx | | | Phillip A | 20:38 Rx2 | | | Mauricio | 19:33 Rx3 | | | David G | 21:22 | scaled | | Scott P | 17:14 Rx3 | | | Jack Y | 19:50 | scaled | | Nichole | 16:41 | Row /65 | | Ryan S | 24:10 Rx2 | | | Matt A | 16:14 Rx | | | Michael M | 0 | Open | | Darcy C | 17:18 Rx3 | 400 m run | | Sara P | 14:59 Rx3 | | | Keith P | 14:44 Rx2 | | | William K | 14:31 Rx | | | Justin Fe | 15:00 | :))))) | | Ben Bar | 15:00 | 4 rds | | Carson Cl | 16:38 Rx2 | | | Skye | 16:10 Rx3 | | | Norm | 18:02 Rx3 | | | Sierra | 17:33 Rx3 | | | Laura B | 13:44 | :) | | Ashley Fi | 17:42 Rx3 | | | Kristie W | 17:08 Rx3 | 400 m | | Chip | 20:00 | :) | | Lynn S | 19:52 | :) | | Adam D | 16:16 Rx3 | 65# | | Mason M | 15:18 Rx | 135# for complex | | Caitlyn | 18:52 Rx3 | | | Ben S | 16:20 Rx | | | Tim G | 19:18 Rx2 | | | Emily K | 15:05 Rx | | | Justin B | 19:17 Rx2 | | | Ben K | 26:00 Rx3 | | | Nilsson | 20:07 Rx | | | Brian H | 19:29 Rx3 | | | Lindsey L | 17:13 Rx3 | | | Amanda Lo | 17:54 Rx2 | | | Mandy N | 18:55 | scaled | | grant b | 14:43 Rx | | | Tobie | 14:45 Rx | | | Noah Ma | 16:51 Rx3 | Rx wt/ Bike | | Alice | 16:17 Rx3 | | | Shelli A | Open | scaled | | Shashank g | 18:02 Rx3 | | | Graham | 18:19 Rx2 | | | Brianna W | 18:46 Rx3 | | | Jennifer A | 14:44 Rx | | | Nirup | 17:31 Rx3 | |
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Warm Up Monday 26 June 2023 (Time) 2 rounds: 100m run 8 alt. mountain climbers 4 inchworm to push up to down dog 8 jumping air squats 1 round: 8 alt. twisted cross 8 wall facing squats 8 alt. warrior rotations banded shoulder stretches 3 way hip stretches empty barbell: 5 snatch deadlifts 5 hang high pulls 5 muscle snatch 5 power snatch 5 overhead squats 5 full snatch w/ light weight: 3 power snatch + 2 full snatch + 1 overhead squat
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HIIT-Fit 26 June 2023 (Reps) 15 Minutes Every :45 x 15 w/:15rest between rounds 4 Double DB Burpee Deadlifts 3 Double DB Hang Power Cleans 2 Alt DB Strict Press* Max Reps:Alt Forward Lunges,Bodyweight *Strict Press Complete as many rounds as possible with Strict Press. If you reach failure, replace with Double DB Push Press x 1 w/:02 hold at top REST 3 Minutes EMOM for 12 Minutes Repeat 2 x 1- :20 Double unders/Single unders Max Reps:Side Plank DB Snatch,RT 2- :20 Double unders/Single unders Max Reps:DB Pullover Crunch 3- :20 Double unders/Single unders Max Reps:Single Arm DB Overhead Sit-ups,RT 4- :20 Double unders/Single unders Max Reps:Side Plank DB Snatch,LT 5- :20 Double unders/Single unders Max Reps:DB Pullover Crunch 6- :20 Double unders/Single unders Max Reps:Single Arm DB Overhead Sit-ups,LT
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| Andrea R | HF | 25# DB/10# DB | | Melanie | HF | HF | | Bartman | HF | HF | | Henry B | HF | HF | | Lynda | HF | HF | | Brandey | HF | HF | | Beth W | HF | HF | | Addie D | HF | HF | | Olivia D | HF | HF | | Hannah D | HF | HF | | Kip | HF | HF | | Maddie | HF | HF | | Kelli | HF | HF | | Janelle | HF | HF | | Elizabeth | HF | HF |
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