WOD Blog
 | Mon, Jul 24 2023 |  |
| Monday 24 July 2023 | Warm Up Monday 24 July 2023 | HIIT-Fit 24 July 2023 |
Monday 24 July 2023 (Time, Rx2, Rx3) DO WORK Pre-workout: 6 sets for reps: 10 hollow rocks 10 bird dogs RX 5 Rounds TC 15 12 deadlift (105/155 lb) 9 hang power clean 6 push jerks RX2 5 Rounds 12 deadlift (65/95 lb) 9 hang power clean 6 push jerks RX3 5 Rounds 12 deadlift (45/75 lb) 9 hang power clean 6 push jerks
| 0% |  | |  | 0% |
| 1st | 10:38 Rx | Samantha Sy Mon, Jul 24, 2023 | | 2nd | 8:51 Rx3 | Erin B Mon, Jul 24, 2023 | | 3rd | 8:57 Rx3 | Lynn S Mon, Jul 24, 2023 | | 1st | 7:31 Rx | Noah Ma Mon, Jul 24, 2023 | | 2nd | 9:57 Rx | Luke Sy Mon, Jul 24, 2023 | | 3rd | 10:46 Rx | Mason M Mon, Jul 24, 2023 |
| Jacob Br | 8:47 Rx2 | 115 | | Samantha Sy | 10:38 Rx | | | DeVonna | 11:12 Rx3 | | | Nick T | 5:37 Rx2 | | | Angela C | 8:17 Rx3 | | | Mason M | 10:46 Rx | | | Austin W | 12:48 Rx | | | Shane S | 9:08 Rx3 | | | Cody P | 11:08 Rx2 | | | David G | 15:00 Rx3 | | | Saba | 11:50 Rx3 | | | Ryan S | 14:20 Rx2 | | | Jack Y | 12:10 Rx2 | | | Becky | 9:18 Rx3 | | | Luke Sy | 9:57 Rx | | | Prathap | 10:45 Rx2 | | | Matt A | 10:11 Rx2 | | | Erin B | 8:51 Rx3 | | | Chip | 7:40 Rx3 | | | Norm | 9:29 Rx2 | | | Skye | 9:14 Rx3 | | | Natalie M | 9:04 | Mod | | Laura B | 7:27 | Mod | | Amy S | 7:18 Rx2 | | | Bill | 4:00 | Mod | | Kristie W | 8:41 Rx2 | | | Sierra | 9:09 Rx2 | | | Molly O | 8:55 Rx3 | | | Cam N | 0 | Open | | Darcy C | 7:15 Rx3 | | | Lynn S | 8:57 Rx3 | | | Ashley Fi | 7:43 Rx3 | | | Ben S | 6:57 Rx2 | | | Blake | 7:23 Rx2 | | | Kate D | 9:23 Rx | | | Kelley P | 7:23 Rx2 | | | Nilsson | 8:57 Rx2 | | | Brian H | 10:10 Rx3 | | | Amanda Lo | 7:32 Rx2 | | | Mandy P | 9:09 Rx2 | | | Noah Ma | 7:31 Rx | | | Graham | 7:18 Rx2 | | | Shelli A | 5:16 Rx2 | | | Kendall B | 9:03 Rx3 | | | Hillary | 13:20 Rx2 | 95 | | Shashank g | 15:00 Rx2 | 115 | | Amber B | 13:27 Rx3 | | | Elijah A | 15:00 Rx | | | Avinash k | 13:32 Rx3 | 85 |
|
Warm Up Monday 24 July 2023 (Time) 200m run 1 set: 4 inchworm to seal to down dog 8 alt. spiderman 8/8 leg swings (each direction, each leg) 4 pass throughs 8 alt figure 8s 8 banded goodmornings 8 banded strict press foam roll/smash: hamstrings, lats, forearms wrist stretches thread the needle hammy sit back barbell prep: 5 deadlifts 5 hang muscle cleans 5 hang power cleans 5 push press 5 push jerks 2-3 sets to get to wod weight: 4 deadlifts 3 hang power cleans 2 push jerks
| 0% |  | |  | 0% |
|
HIIT-Fit 24 July 2023 (Reps) 34 Minutes 9 Stations Max Reps 1:00work :15rest *Stations 1,2,3 Cycle through 3 x before moving on to 4,5,6 1- 10 M Sled Push/Pull 2- Wall balls 3- Pull-ups *Stations 4,5,6 Cycle through 3 x before moving on to 7,8,9 4- Double unders/Single unders 5- KB Gorilla Rows 6- Burpees *Stations 7,8,9 Cycle through 3 x 7- 150 M Run 8- Tire Flips, back and forth 9- Tire In/Out Jumps
| 0% |  | |  | 0% |
|