WOD Blog
 | Mon, Jul 31 2023 |  |
| Monday 31 July 2023 | HIIT-Fit 31 July 2023 | Warm Up Monday 31 July 2023 |
Monday 31 July 2023
(Rounds, Rx2, Rx3)
Strength: 5 x 3 Deadlift
Begin at 65% increase by 5% each set.
WORKOUT
AMRAP 10:
7 Bar muscle-ups
7 devils presses (35/50 lb)
– Use two DBs.
RX2
AMRAP 10:
7 chest-to-bar pull-ups
7 ring dips * can be toe assisted
7 devil’s presses (25/35 lb)
– Use two dumbbells.
RX3
AMRAP 10:
7 ring rows with 2 count at top of ring row
7 elevated push-ups
7 devil’s presses (10/15 lb)
– Use two dumbbells.
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| 1st | 4+5 Rx2 | Nichole Mon, Jul 31, 2023 | | 2nd | 4 Rx3 | Avinash k Mon, Jul 31, 2023 | | 3rd | 7 | Samantha Sy Mon, Jul 31, 2023 | | 1st | 4 Rx | John B Mon, Jul 31, 2023 | | 2nd | 3 Rx | Matt A Mon, Jul 31, 2023 | | 3rd | 4+12 Rx2 | Charles S Mon, Jul 31, 2023 |
| Nick T | 0 | Open | | Angela C | 6 Rx3 | | | Brian B | 4+12 Rx3 | | | Samantha Sy | 7 | Mod | | Jules | 3+15 Rx2 | | | Dan | 4+2 Rx3 | | | Cody P | 3 Rx3 | | | Mauricio | 5 Rx3 | | | Ryan S | 3+9 Rx3 | | | Clay | 4 | Mod | | Phillip A | 3+2 Rx2 | | | Nichole | 4+5 Rx2 | | | Jack Y | 5+2 Rx3 | | | Hillary | 4+8 | Mod | | Prathap | 3+10 | Mod | | Michelle M | 6+5 | Mod | | Michael M | 4+14 Rx3 | | | Matt A | 3 Rx | | | Keith P | 4+2 | Mod | | Scott P | 5+3 Rx3 | | | Norm | 3+8 Rx2 | | | Skye | 3+4 Rx3 | | | Natalie M | 4+20 Rx3 | | | Laura B | 4+7 Rx3 | | | Linda B | 5+7 Rx3 | | | Tim G | 3+17 Rx2 | | | Kelley P | 4+5 Rx3 | | | Blake | 3+7 Rx3 | | | Ben S | 3+2 Rx | | | William K | 3+8 Rx | | | Joseph B | 4+3 Rx2 | | | Emily K | 3+2 Rx | | | Molly O | 5+3 Rx3 | | | Shelley S | 5+4 Rx3 | | | Rees | 5 Rx3 | | | Brian H | 4+7 Rx3 | | | Becky | 5 Rx3 | | | Josh Br | 5+5 Rx3 | | | Kristine | 6+6 Rx3 | | | Caitlyn | 4 | Mod | | grant b | 4 | Mod | | Mandy N | 5+7 Rx3 | | | Amanda Lo | 5+5 Rx3 | | | Tobie | 3+10 Rx | | | Darcy C | 4+15 Rx3 | | | Noah Ma | 5 | Mod | | Amy S | 3+14 Rx3 | | | Shelli A | 3+19 Rx2 | | | John B | 4 Rx | | | Kate D | 3+1 Rx3 | Box mu/ 35# | | Elijah A | 4+1 Rx2 | | | Avinash k | 4 Rx3 | | | Charles S | 4+12 Rx2 | | | Jennifer A | 5 Rx3 | Pull ups |
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HIIT-Fit 31 July 2023
(Calories)
PART A: 24 Minutes
Partner Workout/Bike for Calories
16 Rounds (8 Rounds each)
1:30
Max Effort Cal Bike
-Partners switch every 1:30 for 24 Minutes
*Score: Combined Calories
REST 4 Minutes
PART B: 12 Min EMOM
Individual Workout/Kettlebell Complex
1 Round of Complex =
KBS x 1
RKBS x 1
Hang Highpull x 1
Goblet Forward Lunge x 1/1
Single Arm Power Clean x 1/1
Minutes 1-6:
Complete 3 rounds of complex EMOM
(Goal :45work/:15rest)
Minutes 7-12:
Complete 2 rounds of complex EMOM
(Goal :30work/:30rest
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| Ben S | 384.5 Cals Rx | (223) | | Andrea R | 224.3 Cals Rx | | | Elizabeth | 359.5 Cals Rx | (140) | | Beth W | 100 Cals Rx | Solo | | Kim K | 224.3 Cals Rx | | | Shane K | 359.5 Cals Rx | (219.5) | | Kate D | 384.5 Cals Rx | (161.5) | | Addie D | 238 Cals Rx | | | Olivia D | 238 Cals Rx | | | Kelli | 167 Cals Rx | | | Maddie | 167 Cals Rx | |
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Warm Up Monday 31 July 2023
(Time)
Min. 1 | inchworm + push-up
Min. 2 | hollow rocks
Min. 3 | up-downs
Min. 4 | plank knee to elbow
Min. 5 | burpees
Mobility Suggestions:
foam roll- lats, triceps, delts, hamstrings, glutes
pigeon pose
banded hamstring & shoulder stretches
5 DB deadlifts
3 DB burpee deadlifts
3 DB burpee cleans
3 devils presses
3 DL hinges w/BB
3 DL drops w/BB
3 DL w/BB
2x3 DL @ 40% & 50%
*strength*
5 scap pulls
3 scap retracts
3-5 strict pull ups
:15 ring support hold
3-5 negatives
5 kip swings
5 'giant' kip swings
1-3 BMU
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