WOD Blog
 | Fri, Jul 7 2023 |  |
| Friday 7 July 2023 | Warm Up Friday 7 July 2023 | HIIT-Fit 7 July 2023 |
Friday 7 July 2023 (Rounds, Rx2, Rx3) RX AMRAP 12: 12 deadlifts (105/155 lb) 12 bar-facing burpees Rx2 AMRAP 12: 12 deadlifts (85/115 lb) 10 bar-facing burpees Rx3 AMRAP 12: 12 deadlifts (65/95 lb) 8 burpees SKILL WORK Post-workout: Accumulate: 2:00 plank hold 2:00 hollow hold
| 100% |  | |  | 0% |
| 1st | 7 Rx | Samantha Bu Fri, Jul 7, 2023 | | 2nd | 4+10 Rx | Lynn S Fri, Jul 7, 2023 | | 3rd | 5+20 Rx2 | Sara P Fri, Jul 7, 2023 | | 1st | 7+15 Rx | John B Fri, Jul 7, 2023 | | 2nd | 7+12 Rx | Mason M Fri, Jul 7, 2023 | | 3rd | 7+5 Rx | Dan Fri, Jul 7, 2023 |
| Nick T | 7+3 Rx | | | Angela C | 6 Rx3 | | | Phillip A | 7 Rx2 | | | Jacob Br | 6+4 Rx | | | Caity R | 4+15 Rx2 | | | Dan | 7+5 Rx | | | Jace | 5+18 Rx | | | David G | 5 Rx3 | | | Mason M | 7+12 Rx | | | Ben Bar | 6+12 Rx | | | Kelley M | 7+15 Rx3 | | | Cody P | 4+22 Rx | | | Jack Y | 5+4 Rx2 | | | Prathap | 5 Rx2 | | | Samantha Bu | 7 Rx | | | Michael M | 6 Rx3 | | | Natalie M | 6+9 Rx3 | | | Michelle M | 6+2 Rx3 | | | Clay | 5+12 Rx | | | Matt A | 6+3 Rx | | | Sara P | 5+20 Rx2 | | | Lori A | 4+18 Rx2 | | | Ryan S | 5+9 Rx2 | | | Keith P | 6+8 Rx2 | | | Chip | 4+12 Rx | | | apurva s | 6 Rx3 | | | Norm | 5+3 Rx | | | Laura B | 7 Rx3 | | | Kate D | 7+4 Rx | | | Joseph D | 7 | scaled | | Adam D | 6+3 Rx2 | | | Jennifer A | 8+4 Rx | | | Ben S | 5 Rx | | | Justin B | 5+14 Rx | | | Lynn S | 4+10 Rx | | | Ben K | 4+4 Rx2 | | | Autumn | 6+8 | scaled | | Kim K | 4+17 Rx2 | | | Emily K | 7+10 Rx | | | John B | 7+15 Rx | | | Christy s | 5+12 Rx2 | | | Matt S | 6+4 Rx2 | | | grant b | 7+1 Rx | | | Kristine | 8+12 Rx3 | | | Shashank g | 4 Rx2 | | | Brianna W | 4+14 Rx2 | | | Shane K | 5+12 Rx2 | | | Nirup | 4 Rx3 | | | Gisela | 5+15 Rx2 | | | Andrea G | 7+12 Rx | |
|
Warm Up Friday 7 July 2023 (Time) 400 M Run 2 sets: :30 alternating single-leg toe touches :30 alternating back-step lunges :30 inchworm + push-ups – Rest :30 2 sets: 3/3 Spiderman to elbow to the floor 10 alternating twisted cross 10 barbell good mornings (empty barbell) 5 bar-facing burpees foam roll glutes, hams 400 M run 10 3-point pvc 5 hinges 5 drops 5 deadlifts Build bar to Wod WT
| 0% |  | |  | 0% |
|
HIIT-Fit 7 July 2023 (Reps) 8 x thru: 36 Minutes 1 Minute: 125/100 M Row Sprint Then in time remaining, Max Reps:Burpee to Plate REST:30 1 Minute: 8/6 Cal Bike Sprint Then in time remaining, Max Reps:Russian KBS REST:30 1 Minute: Max Reps:Alt Goblet Box Step ups REST:30
| 0% |  | |  | 0% |
|