WOD Blog
 | Wed, Jul 5 2023 |  |
| Wednesday 5 July 2023 | Warmup Wednesday 5 July 2023 | HIIT-Fit 5 July 2023 |
Wednesday 5 July 2023 (Rounds, Rx2, Rx3) 3 rounds of 10 GHDs 10 Plank Pull throughs 10 Up Downs 14 min AMRAP of: RX 1 power snatch (95/135) 1 hang squat snatch 1 overhead Squats 40 Double Unders Rx2 1 power snatch (65/95) 1 hang squat snatch 1 overhead Squats 40 Double Unders or :30 seconds of Practice RX3 3 power snatches (35/45) 3 hang power snatches 3 overhead squats 60 Single Unders
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| 1st | 12 Rx | Samantha Bu Wed, Jul 5, 2023 | | 2nd | 10+47 Rx3 | Sara P Wed, Jul 5, 2023 | | 3rd | 10 Rx3 | Erin B Wed, Jul 5, 2023 | | 1st | 12+3 Rx | Luke Sy Wed, Jul 5, 2023 | | 2nd | 7+3 Rx | Justin B Wed, Jul 5, 2023 | | 3rd | 11 Rx2 | Noah Ma Wed, Jul 5, 2023 |
| Nick T | 17 Rx3 | 95# | | Phillip A | 13 Rx3 | 75# | | DeVonna | 7+19 Rx3 | | | Ben Bar | 7 Rx2 | | | Ryan S | 11+3 Rx3 | | | Cody P | 10 Rx3 | | | Emily B | 10 Rx3 | | | Caitlyn | 8 Rx | | | Erin B | 10 Rx3 | | | Keith P | 11+23 Rx3 | | | Chris W | 0 | Open | | Austin W | 0 | Open | | Norm | 7+3 Rx3 | 55# | | Skye | 7 Rx3 | | | Sara P | 10+47 Rx3 | | | Molly O | 10+3 Rx3 | | | Roxana | 9+28 Rx | | | Noah Ma | 11 Rx2 | 135# | | Chip | 7 Rx3 | | | Samantha Bu | 12 Rx | | | Josh Br | 9 Rx3 | | | Tobie | 10 Rx | | | Luke Sy | 12+3 Rx | | | Darcy C | 11 Rx2 | | | William K | 11+3 Rx | | | Amanda Lo | 10 Rx2 | | | Justin B | 7+3 Rx | | | April | 7+27 Rx3 | | | grant b | 10+3 Rx | | | Kristie W | 9+3 Rx3 | #45 | | Justin C | 12+3 Rx2 | | | Andrea G | 9 Rx2 | | | Shane S | 11 | Mod | | Jenni | 8 | Mod | | Shelli A | 11 Rx | | | Shashank g | 10 Rx3 | 95# - SU | | Nirup | 7 + 1 Rx3 | |
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Warmup Wednesday 5 July 2023 (Time) 1 set: 5 seal to down dog 10 PVC pass throughs 10 Bootstrappers 5 seal to down dog 10 PVC around-the-worlds 10 Alt. Spiderman 5 seal to down dog 10 PVC snatch grip behind the neck presses Banded Shoulder stretches Foam Roll: Calves, IT band, Shins, Pigeon on Foam Roller, Thoracic Opener w/barbell on Foam Roller. *Skill Sets* 1:00 DU progressions/attempts 3 Snatch Grip Deadlift to Power Position 3 Power Postion High Pulls 3 3-Position Power Snatch (PP, hang, mid-shin) 3 3-Postion Squat Snatch (PP, hang, mid-shin) 3 Overhead Squat 3 sets: 1 power snatch 1 hang squat snatch 1 overhead squat – Add load with each set
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HIIT-Fit 5 July 2023 (Reps) 40 Min EMOM(5 Rounds) 1- 6 Double DB Power Clean & Push Press Then with time remaining, Max Reps: DB Front Rack Reverse Lunges 2- 15 Abmat Sit-ups 3- Max Effort Bike for Calories 4- REST 5- Push up with Alt DB Row x 3 rds Then with time remaining, Max Reps: Single Arm Alt Devils Press 6- 15 Abmat Sit-ups 7- Max Effort Plate Push for Meters 8- REST
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| Elizabeth | HF | HF | | Andrea R | HF | HF | | Melanie | HF | HF | | Tiffany t | HF | HF | | Brandey | HF | HF | | Beth W | HF | HF | | Kip | HF | HF | | Janelle | HF | HF | | Kate D | HF | HF | | Olivia D | HF | HF | | Maddie | HF | HF | | Kelli | HF | HF | | Gisela | HF | HF |
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