WOD Blog
 | Wed, Jul 12 2023 |  |
| Wednesday 12 July 2023 | Warm Up Wednesday 12 July 2023 | HIIT-Fit 12 July 2023 |
Wednesday 12 July 2023 (Time, Rx2, Rx3) RX For time: 9-15-21 HSPU Deadlift (155/225) Then 75-ft double-DB overhead walking lunge (35/50 lb) RX2 For time: 9-15-21 HSPU 2 mats Deadlift (125/185) Then 75-ft double-DB overhead walking lunge (20/35 lb) RX3 For time: 9-15-21 Seated db strict press Deadlift (95/135) Then 75-ft double-DB overhead walking lunge (15/25) lb)
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| 1st | 13:41 Rx | Samantha Bu Wed, Jul 12, 2023 | | 2nd | 6:01 | Sara P Wed, Jul 12, 2023 | | 3rd | 6:18 | Léa Wed, Jul 12, 2023 | | 1st | 10:04 Rx | Luke Sy Wed, Jul 12, 2023 | | 2nd | 10:05 Rx | John B Wed, Jul 12, 2023 | | 3rd | 10:29 Rx | Mason M Wed, Jul 12, 2023 |
| DeVonna | 7:06 | scaled | | Brian B | 12:06 Rx3 | | | Angela C | 6:56 | scaled | | Cody P | 14:05 | scaled | | Ivan | 9:58 Rx | | | Noah Ma | 8:18 | Rx / seated press | | Mason M | 10:29 Rx | | | Luke Sy | 10:04 Rx | | | Caitlyn | 15:38 Rx | 🤢 | | Sara P | 6:01 | scaled | | Erin B | 8:20 | scaled | | Prathap | 14:40 Rx2 | | | Samantha Bu | 13:41 Rx | | | Kelley M | 6:20 | scaled | | Michelle M | 0 | Open | | Keith P | 9:00 Rx2 | | | apurva s | 7:10 | scaled | | Ashley Fi | 13:15 Rx3 | | | Bill | 13:22 Rx3 | | | Nilsson | 14:38 Rx2 | | | Léa | 6:18 | Scaled | | Ben S | 9:12 Rx2 | | | Blake | 8:42 Rx3 | | | Emily K | 8:51 Rx | | | Darcy C | 9:02 Rx3 | | | Jordan A | 8:22 Rx3 | | | Brian H | 9:11 Rx2 | | | Tobie | 9:43 Rx | | | John B | 10:05 Rx | | | grant b | 9:58 Rx | | | Brianna W | 7:03 Rx3 | | | Shashank g | 12:16 Rx3 | | | Elijah | 11:43 Rx2 | | | Hillary | 9:51 Rx2 | | | Charles S | 11:04 Rx2 | | | Jennifer A | 12:33 Rx | | | Uday | 5:51 Rx3 | |
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Warm Up Wednesday 12 July 2023 (Time) On a 7:00 clock: 10 PVC pass throughs 10 PVC overhead lunges 10 leg swings/leg 10 glute bridges 5-10 pike push-ups smash hams, glutes, delts and traps elevated child's pose on roller hamstring sit back 5 kick ups 5 negatives 3-5 HSPU 4 SA DB OH walking lunges / arm 8 double DB OH walking lunges (lt wt) 8 double DB OH walking lunges (wod wt) 5 hinges 5 drops 5 deadlifts 3-4 sets of 6 to work up to wod wt. pre wod: 2 handstand push ups 4 deadlifts 6 double-DB overhead walking lunges
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HIIT-Fit 12 July 2023 (Time) For Time: Chipper 24 KBS + 24 Goblet Squats + 24 Alt KB Power Clean & Push Press + 24 Lat Burpees over KB REST 1:00 20 KBS + 20 Goblet Squats + 20 Alt KB Power Clean & Push Press + 20 Lat Burpees over KB REST 1:00 16 KBS + 16 Goblet Squats + 16 Alt KB Power Clean & Push Press + 16 Lat Burpees over KB REST 1:00 12 KBS + 12 Goblet Squats + 12 Alt KB Power Clean & Push Press + 12 Lat Burpees over KB REST 1:00 8 KBS + 8 Goblet Squats + 8 Alt KB Power Clean & Push Press + 8 Lat Burpees over KB REST 1:00 4 KBS + 4 Goblet Squats + 4 Alt KB Power Clean & Push Press + 4 Lat Burpees over KB *Intent of workout:Muscular Endurance Moderate weight/High reps
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| Elizabeth | 27:30 | 20# | | Andrea R | 30:30 | 30/26# | | Bartman | 26:13 | 35# | | Henry B | :) | HF | | Melanie | 25:13 | 30/26# | | Brandey | 29:06 | 26# | | Kelli | 25:30 | 25# | | Beth W | 31:40 | 26/22# | | Kim K | :) | Gavin 22:13..25# | | Tiffany t | 26:00 | 15# | | Maddie | 23:00 | 13# |
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