WOD Blog
 | Fri, Jul 14 2023 |  |
 | Gymversary: Nichole(3) & David G(1) |
| Friday 14 July 2023 | Warm Up Friday 14 July 2023 | HIIT-Fit 14 July 2023 |
Friday 14 July 2023
(Rounds, Rx2, Rx3)
RX
AMRAP 5:
10 Front Squats (95/135)
30 double-unders
15 pull-ups
AMRAP 5:
10 Front Squats (95/135)
30 double-unders
12 chest-to-bar pull-ups
AMRAP 5:
10 Front Squats (95/135)
30 double-unders
9 bar muscle-ups
– Rest 1:00 between AMRAPs.
RX2
AMRAP 5:
10 Front Squats (65/95)
30 double-unders or :30 practice
15 ring rows
AMRAP 5:
10 Front Squats (65/95)
30 double-unders or :30 practice
12 pull-ups
AMRAP 5:
10 Front Squats (65/95)
30 double-unders or :30 practice
9 chest-to-bar pull-ups
– Rest 1:00 between AMRAPs.
RX3
AMRAP 5:
10 Front Squats (55/75)
50 SU
15 jumping pull-ups
AMRAP 5:
10 Front Squats (55/75)
50 SU
12 ring rows
AMRAP 5:
10 Front Squats (55/75)
50 SU
9 Jumping Chest to bar
– Rest 1:00 between AMRAPs.
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| 1st | 4 Rx | Samantha Bu Fri, Jul 14, 2023 | | 2nd | 6+10 Rx2 | Nichole Fri, Jul 14, 2023 | | 3rd | 7+63 Rx3 | Sara P Fri, Jul 14, 2023 | | 1st | 5+2 Rx | Matt A Fri, Jul 14, 2023 | | 2nd | 5 Rx | Ben Bar Fri, Jul 14, 2023 | | 3rd | 6+64 Rx2 | Keith P Fri, Jul 14, 2023 |
| Jacob Br | 5+44 Rx2 | | | Phillip A | 5+10 Rx2 | | | Brian B | 5+10 Rx3 | | | Angela C | 6+10 Rx3 | | | Cody P | 6+10 Rx3 | | | David G | 3+60 Rx3 | | | Ivan | 6+40 Rx | Thank you guys for having me 😁 | | Samantha Bu | 4 Rx | | | Ryan S | 5+4 Rx3 | | | Ben Bar | 5 Rx | | | Nichole | 6+10 Rx2 | | | Josalin | 5+66 Rx3 | | | Jack Y | 5+10 Rx3 | | | apurva s | 6+10 Rx3 | | | Prathap | 5 Rx2 | | | Matt A | 5+2 Rx | | | Michelle M | 7+8 | scaled | | Keith P | 6+64 Rx2 | | | Erin B | 6 Rx3 | | | Sara P | 7+63 Rx3 | | | Brian H | 5+34 Rx3 | | | Becky | 5 | scaled | | Nilsson | 4+5 Rx3 | | | Michael M | 6 Rx3 | | | Amy S | 6+20 Rx3 | | | Sierra | 6+14 Rx3 | | | Laura B | 6+10 Rx3 | | | Cam N | 5+54 Rx | | | Kelley M | 7+10 Rx3 | | | Léa | 6 | :-) | | Linda B | 6+10 Rx3 | | | Blake | 4+10 Rx2 | | | Molly O | 6+10 Rx3 | | | Kendall B | 4+30 Rx3 | | | Shelley S | 6+180 Rx3 | | | Ben S | 4 Rx | | | Caitlyn | 3+41 Rx | | | grant b | 5+42 Rx | | | Brianna W | 6 Rx3 | | | Christy s | 7+60 Rx3 | | | Dan | 6+40 Rx3 | | | Hillary | 6+10 Rx2 | | | Shane K | 5+51 Rx2 | | | Shashank g | 7+5 Rx3 | | | Noah Ma | 10+90 Rx3 | | | Uday | 6 Rx3 | |
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Warm Up Friday 14 July 2023
(Time)
1 set:
30 single unders
10 air squats
10 ring rows (moderate difficulty)
1 set:
30 singles, DU or DU attempts
10 counter balance squats
10 ring rows (hard difficulty)
roll lats, quads, glutes, calves
banded shoulder
piriformis stretch
couch stretch
5 scap retracts
3-5 strict pull ups
8 kip swings
3-5 kipping pull ups
3-5 c2b pull ups
1-3 bmu
5 deadlifts
5 high pulls
5 power cleans
5 tempo front squats (3.2.X.1)
5 front squats
3-4 sets of 8 to work up to wod weight
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HIIT-Fit 14 July 2023
(Time)
For Time:
Running Clock
(0:00-20:00)20 Min AMRAP
Partner Meter Run/Meter Row
Max Effort:
100 M Run (+100 M each round)
Max Meter Row
50 M Recovery Walk
Partner A: 100 M Run
Partner B: Max Meter Row
Both Partners: 50 M Recovery Walk
...switch
Partner A: Max Meter Row
Partner B: 200 M Run
Both Partners: 50 M Recovery Walk
...switch
Partner A: 300 M Run
Partner B: Max Meter Row
Both Partners: 50 M Recovery Walk
...and so on
-Immediately into-
Go on 20:00
For Time:(Individual wod)
25 Box Jumps
50 KB Around the World*
25 Box Jumps
50 Plank Plate Walkovers
25 Box Jumps
50 Alt V-ups
25 Box Jumps
50 Russian Twist(1 count)
*Around the World:
Change direction every 5 reps
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| Dan | 33:46 | 3184M Row | | Andrea R | 37:24 | 2355M Row | | Elizabeth | 37:03 | 2865M Row | | Beth W | 36:47 | 2355M Row | | Alice | 35:45 | 2865M Row | | Bartman | 37:11 | 2100M Row | | Henry B | 38:51 | 2100M Row | | Ben S | 35:17 | 3184M Row |
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