WOD Blog
 | Mon, Jul 17 2023 |  |
| Monday 17 July 2023 | Warm up Monday 17 July 2023 | HIIT-Fit 17 July 2023 |
Monday 17 July 2023
(Rounds, Rx2, Rx3)
On a 12:00min clock:
Build to a heavy hang power clean
AMRAP 12:
250-m row*
8 hang power cleans (145/205 lb)
Rx2:
250-m row*
8 hang power cleans (115/165 lb)
Rx3:
250-m row*
8 hang power cleans (65/95 lb)
*25 Meters is 1 Rep.
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| 1st | 5+14 Rx2 | Avinash k Mon, Jul 17, 2023 | | 2nd | 5+10 Rx2 | Samantha Bu Mon, Jul 17, 2023 | | 3rd | 5+5 Rx3 | Erin B Mon, Jul 17, 2023 | | 1st | 5+12 Rx | Noah Ma Mon, Jul 17, 2023 | | 2nd | 5+1 Rx | Mason M Mon, Jul 17, 2023 | | 3rd | 4+14 Rx | Justin B Mon, Jul 17, 2023 |
| Brian B | 3+15 Rx3 | | | Jacob Br | 4+4 Rx2 | | | Samantha Bu | 5+10 Rx2 | | | Angela C | 4+6 Rx3 | | | Dan | 6+2 Rx3 | | | Austin W | 3+7 Rx | | | Mauricio | 5+2 Rx3 | | | Saba | 5 Rx3 | | | Becky | 5 | scaled | | Cody P | 4 Rx3 | | | Jack Y | 5+10 | scaled | | Matt A | 5 Rx2 | | | Michelle M | 4+4 Rx3 | | | Michael M | 5 Rx | | | Erin B | 5+5 Rx3 | | | Sara P | 5+4 Rx3 | | | Prathap | 4 Rx3 | | | Redj | 5 Rx3 | | | Keith P | 7 Rx3 | | | apurva s | 3+8 Rx3 | | | Skye | 5+8 Rx3 | | | Norm | 6+7 Rx3 | | | Emily B | 5 Rx3 | | | Laura B | 4 | scaled | | Bill | 3 Rx3 | | | Emily K | 4+3 Rx | | | Kelley M | 5+3 | scaled | | William K | 3+12 Rx | | | Adam D | 5+9 Rx3 | | | Linda B | 5 | scaled | | Jules | 3+14 Rx2 | | | Molly O | 4+8 Rx3 | | | Natalie M | 3+10 Rx3 | | | Blake | 4+4 Rx2 | | | Justin B | 4+14 Rx | | | Kendall B | 4+11 Rx3 | | | Joseph B | 4+16 Rx2 | | | Autumn | ;) | scaled | | Kelley P | 4+7 Rx3 | | | Darcy C | 5+1 Rx3 | 85 | | Tobie | 5+2 Rx | | | Kristie W | 5+5 Rx3 | | | Justin C | 4 Rx | | | Noah Ma | 5+12 Rx | | | grant b | 4 Rx | | | April | 5 Rx3 | 55 | | Mason M | 5+1 Rx | | | Kate D | 6+6 Rx2 | | | Brian H | 4+11 Rx3 | 85 | | Charles S | 4+7 Rx2 | | | Jordan A | 4 Rx3 | | | Kim K | 5+3 Rx3 | | | Shelli A | 6+1 Rx3 | 85# BOR’s | | Brianna W | 5+8 Rx3 | | | Shashank g | 5+6 Rx2 | | | Elijah | 4+10 Rx2 | | | DeVonna | 4+13 Rx3 | | | Avinash k | 5+14 Rx2 | | | Uday | 4+10 Rx3 | 55 | | Nirup | 4+10 Rx3 | 65 | | Luke Sy | 4 Rx | |
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Warm up Monday 17 July 2023
(Time)
500m Row
2 sets
4 inchworms to push up
4 jumping air squats
4 up downs
4 broad jumps
foam roll/lacrosse ball: traps, lats, glutes
2 sets
8 alt. spiderman lunges
4 bootstrappers
8 alt. figure 4
Spend time on Rower Technique
250m Row
5 deadlifts
5 hang high pulls
5 hang muscle cleans
5 hang power cleans
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HIIT-Fit 17 July 2023
(Reps)
40 Minutes
Every 4 Minutes x 8
with 1:00 Rest between Rounds
4 Minute Running Clock:
3 x thru
Sprint 100M/Bike Spint 8/6 Cals (Alt Rds)
:10Rest
-Into-
Rounds 1,2,3: DB Thrusters x 8
Rounds 4,5,6: DB Thrusters x 6
Rounds 7,8: DB Thrusters x 4
-Then with time remaining, AMRAP
Pick up where you left off each round
AMRAP:
10 Pull-ups
10 Abmat Sit-ups
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| Justin B | HF | HF | | Kate D | HF | HF | | Elizabeth | HF | HF | | Bartman | HF | HF | | Henry B | HF | HF | | Beth W | HF | HF | | Brandey | HF | HF | | Melanie | HF | HF | | Addie D | HF | HF | | Olivia D | HF | HF | | Lynn B | HF | HF | | Janelle | HF | HF | | Tiffany t | HF | HF | | Maddie | HF | Gavin HF | | Joseph D | HF | HF | | Kelli | HF | HF |
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