WOD Blog
 | Fri, Jul 21 2023 |  |
| Friday 21 July 2023 | Warm Up Friday 21 July 2023 | HIIT-Fit 21 July 2023 |
Friday 21 July 2023 (Rounds, Rx2, Rx3) 8min EMOM: (:30/:30) handstand walking progressions -handstand hold -pike walkouts -walk to wall -walk with a partner -handstand walk RX AMRAP 8: 2 wall walks 4 box jump-overs (24/30 in) RX2 AMRAP 8: 2 wall walks 4 box jump-overs (20/24 in) RX3 AMRAP 8: 4 half wall walks 4 box step-overs (16/20 in) SKILL WORK Post-workout: 5 sets: 20 weighted sit-ups 1:00 plank hold – Hold plank on the forearms.
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| 1st | 12 Rx | Samantha Bu Fri, Jul 21, 2023 | | 2nd | 6+1 Rx2 | Erin B Fri, Jul 21, 2023 | | 3rd | 7+2 Rx3 | Sara P Fri, Jul 21, 2023 | | 1st | 11 Rx | Mason M Fri, Jul 21, 2023 | | 2nd | 10 Rx | Luke Sy Fri, Jul 21, 2023 | | 3rd | 9+2 Rx | Matt A Fri, Jul 21, 2023 |
| Luke Sy | 10 Rx | | | Ben Bar | 8+4 Rx | | | Mason M | 11 Rx | | | Jack Y | 6+4 Rx3 | | | Prathap | 10 Rx3 | | | Samantha Bu | 12 Rx | | | Erin B | 6+1 Rx2 | | | Keith P | 10 Rx2 | | | Sara P | 7+2 Rx3 | | | Jacob Br | 9+1 Rx | | | Léa | 6:) | scaled | | Amy S | 4 Rx2 | | | Sierra | 6 Rx3 | | | Molly O | 6+2 Rx3 | | | Kelley M | 6 Rx3 | | | Nilsson | 6 Rx | | | Jace | 10+1 Rx | | | Kelley P | 9+1 Rx | | | Ben S | 11+3 Rx | | | Blake | 8 Rx3 | | | Avinash k | 7 Rx3 | | | Adam M | 0 | Open | | Matt A | 9+2 Rx | | | Caitlyn | 11 Rx | | | Shane K | 9 Rx2 | | | Noah Ma | 9 Rx | | | Shashank g | 8+4 Rx2 | | | DeVonna | 6 Rx3 | | | Brianna W | 5 Rx2 | | | Norm | 7+1 Rx3 | | | Cody P | 8 Rx2 | | | Sam ra | 9 Rx2 | |
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Warm Up Friday 21 July 2023 (Time) 2 sets: 100m run 8 alt. samson lunges 10 alt. knee to elbow 5 Inch worms 8 hollow body rocks thoracic opener on foam roller overhead stretch on wall elevated pigeon pose wrist mobility 10 leg swings 5/5 step up 5 tuck jumps 5 box jumps 4 box jump overs 2 half wall walks 3 Kick ups 1 wall walk 3 kick ups (:05 hold) 3 pike walk outs 2 walk to wall handstand walk *skill session PRE WOD - 2 sets 1 wall walk 2 box jump overs
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HIIT-Fit 21 July 2023 (Rounds) 30 Minutes 15 Rounds EOMOM rotate between (Goal 1:30work with :30rest) 1- Bike 12/10 Calories + 10 Russian KBS 2- Run 200 M + 8 KB Snatches (4/Side,Touch and go) 3- Row 250 M + 6 Single Arm KB Overhead Rev Lunges(3/side)
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