WOD Blog
 | Wed, Jul 26 2023 |  |
| Wednesday 26 July 2023 | Warm Up Wednesday 26 July 2023 | HIIT-Fit 26 July 2023 |
Wednesday 26 July 2023 (Time, Rx2, Rx3) RX 3 rounds for time: Run 800 m 50-ft handstand WalK 30 Russian KB swings (53/70) Rx2 3 rounds for time: Run 800m 5 Wall Walks 30 Russian KB swing (35/53 lb) RX3 3 rounds for time: Run 400m 100-ft bear crawl 20 Russian KB swing (26/35 lb or lighter)
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| 1st | 13:15 Rx3 | Saba Wed, Jul 26, 2023 | | 2nd | 13:26 Rx3 | apurva s Wed, Jul 26, 2023 | | 3rd | 17:53 Rx3 | DeVonna Wed, Jul 26, 2023 | | 1st | 21:37 Rx | Mason M Wed, Jul 26, 2023 | | 2nd | 23:16 Rx | Luke Sy Wed, Jul 26, 2023 | | 3rd | 18:42 Rx2 | Nick T Wed, Jul 26, 2023 |
| Chris W | 0 | Open | | Jacob Br | 19:15 Rx2 | | | Nick T | 18:42 Rx2 | 70# | | Angela C | 20:40 Rx3 | 800m runs | | Phillip A | 22:21 Rx2 | | | Mason M | 21:37 Rx | | | Austin W | 0 | Open | | Cody P | 22:51 Rx2 | | | Saba | 13:15 Rx3 | 1/2 WWs | | Mauricio | 16:19 Rx3 | 800m runs & 1/2 WWs | | Ben Bar | 21:04 Rx2 | 25’ HSW & 70# | | Prathap | 27:30 Rx3 | RX2 weight and run | | Michelle M | 16:46 Rx3 | Row | | Erin B | 21:20 Rx3 | 800m run | | Keith P | 19:04 Rx2 | | | DeVonna | 17:53 Rx3 | 35# KB | | Skye | 16:42 Rx3 | | | Norm | 23:42 Rx2 | | | Michael M | 14:10 Rx3 | Row | | apurva s | 13:26 Rx3 | | | Nilsson | 28:08 Rx2 | | | Natalie M | 21:30 Rx3 | | | Sierra D | 19:12 Rx3 | | | Molly O | 22:46 Rx3 | 800 | | Ashley Fi | 22:50 Rx3 | 800 | | Kelley M | 21:36 Rx3 | 800 | | Lindsay R | 21:26 Rx3 | 800 | | Autumn | Open | scaled | | Chip | 16:35 Rx3 | | | Adam M | 0 | Open | | Jake L | 15:02 Rx3 | | | Rees | 16:20 Rx3 | | | Brian H | 22:59 Rx2 | | | Becky | 17:11 Rx3 | | | Josh Br | 17:52 Rx3 | | | grant b | 21:34 Rx2 | | | Luke Sy | 23:16 Rx | | | Tobie | 22:30 Rx | | | Noah Ma | -9:00 | Mod: Ike/we/70 | | William K | 23:46 Rx | | | Shelli A | 24:57 | Mod/row | | Shashank g | 25:53 Rx2 | | | Charles S | 23:38 Rx2 | | | Hillary | 21:30 Rx3 | Bike | | Justin C | 30:23 Rx | | | Elijah A | 20:51 Rx2 | | | Sam ra | 22:23 Rx2 | |
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Warm Up Wednesday 26 July 2023 (Time) 1 set: PVC dislocates, GM, swings, etc. 200-m run, slow 25ft line drills: toy soldiers high knees butt kicks piriformis stretch bear crawl knee hugs scoops 1 set: 200-m run, faster banded hamstring stretches calf stretches thoracic opener on foam roller overhead stretch on wall 3 kick ups 2 wall walk or 25ft. bear crawl 10ft handstand walk 2 sets - light weight & wod weight: 5 kb deadlifts 5 RKBS
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HIIT-Fit 26 July 2023 (Reps) 36 Minutes 12 Rounds 2:00work 1:00rest Round 1: Max Effort Cal Bike Round 2: Max Effort Cal Bike Round 3: Max Effort Cal Row Round 4: Max Effort Cal Row *Combine Max Cal Bike from Rounds 1 and 2 divided by 4 to determine calories for Rounds 5,6,7,8... Round 5: Cal Bike Then w/time remaining,Max Reps: Alt DB Squat Snatch Round 6: Cal Bike/Alt DB Squat Snatch Round 7: Cal Bike/Alt DB Squat Snatch Round 8: Cal Bike/Alt DB Squat Snatch *Combine Max Cal Row from Rounds 3 and 4 divided by 4 to determine calories for Rounds 9,10,11,12... Round 9: Cal Row Then w/time remaining,Max Reps: Single Arm DB Bench Press(LT) Round 10: Cal Row/SA DB Bench Press(RT) Round 11: Cal Row/SA DB Bench Press(LT) Round 12: Cal Row/SA DB Bench Press(RT)
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| Elizabeth | HF | HF | | Andrea R | HF | HF | | Brandey | HF | HF | | Kelley P | HF | HF | | Beth W | HF | HF | | Blake | HF | HF | | Kate D | HF | HF | | Melanie | HF | HF | | Janelle | HF | HF | | Kelli | HF | HF | | Lynn B | HF | HF | | Ben S | HF | HF |
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