WOD Blog
 | Wed, Aug 2 2023 |  |
 | Happy Birthday: Angel |
| Wednesday 2 August 2023 | Warm Up Wednesday 2 Aug 2023 | HIIT-Fit 2 August 2023 |
Wednesday 2 August 2023 (Time, Rx2, Rx3) Strength: 10:00 to build to a heavy 2 Push Jerk WORKOUT RX 6 rounds for time: 8/10 cal bike 8 toes-to-bars 3 wall walks RX2 6 rounds for time: 8/10 Cal bike 6 toes-to-bars 2 wall walks RX3 6 rounds for time: 6/8 Cal bike 6 knee raises 2 scaled wall walks
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| 1st | 12:06 Rx | Nichole Wed, Aug 2, 2023 | | 2nd | 9:25 Rx3 | Erin B Wed, Aug 2, 2023 | | 3rd | 11:14 Rx3 | DeVonna Wed, Aug 2, 2023 | | 1st | 10:14 Rx | Luke Sy Wed, Aug 2, 2023 | | 2nd | 10:36 Rx | Noah Ma Wed, Aug 2, 2023 | | 3rd | 12:09 Rx | Keith P Wed, Aug 2, 2023 |
| DeVonna | 11:14 Rx3 | Full WW | | Angela C | 8:53 Rx3 | T2E | | Shane S | 11:34 Rx3 | | | Jacob Br | 12:29 Rx | | | Mason M | 10:04 | Mod | | Mauricio | 10:54 Rx3 | | | Phillip A | 17:32 Rx2 | | | Nichole | 12:06 Rx | | | Luke Sy | 10:14 Rx | | | Prathap | 12:08 Rx2 | | | Keith P | 12:09 Rx | | | Clay | 13:46 | 5 RDS RX | | Erin B | 9:25 Rx3 | | | Kelley M | 12:01 Rx3 | | | Lindsay R | 12:05 Rx3 | | | Darcy C | 14:09 Rx2 | | | Molly O | 11:52 Rx3 | | | Nilsson | 16:01 Rx | | | Ben S | 9:22 Rx | | | Addie D | 11:45 Rx3 | | | Tim G | 13:52 Rx | | | Blake | 12:23 Rx2 | | | Joseph B | 13:14 Rx2 | | | Josie | 16:07 Rx3 | T2B | | Brian H | 12:36 Rx2 | | | Rees | 10:26 Rx3 | | | Grace | 15:44 Rx | | | Mandy N | 10:43 Rx2 | | | Nick N | 10:32 Rx2 | | | Becky | 9:57 Rx3 | | | Jake L | 14:03 Rx2 | | | Adam M | 0 | Open | | Norm | 10:14 Rx2 | | | Noah Ma | 10:36 Rx | | | Tobie | 9:32 Rx | | | Conner | 12:26 Rx3 | | | grant b | 10:50 Rx | | | Elijah A | 13:38 Rx | | | Kim K | 10:58 Rx3 | | | Justin C | 17:12 Rx | | | Shelli A | 14:39 Rx3 | | | Skye | 12:03 Rx3 | | | Shashank g | 14:14 Rx2 | | | Hillary | 14:48 Rx | | | Avinash k | 14:28 Rx3 | | | Uday | 14:13 Rx3 | |
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Warm Up Wednesday 2 Aug 2023 (Time) 2min Bike Tabata: (:20//:10) x2 inch worm + push up seal to down dog hollow rocks up downs pike shoulder taps scap retracts Foam Roll: lats, delts, traps, pecs banded shoulder stretches couch stretch 5 kip swings 5 kipping knee raises 5 t2e 5 t2b :20 inverted plank 3 half wall walks 1-2 wall walks w/ barbell: 5 strict press 5 dip, no drive 5 push press 5 push jerks
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HIIT-Fit 2 August 2023 (Reps) Every 3 Minutes for 15 Minutes Complete Cardio Chipper: 100 M Sprint 125/100 M Row Sprint 125 M Run 150/125 M Row -Rest w/time remaining (Goal 2:30work/:30rest) -Into- 18 Minutes Every 5 Minutes x 3 with :60rest between rounds Round 1: 5 Minutes 30 Russian Twist(2ct) 15 Push-ups 30 M Plate Push -w/time remaining, Max Reps: Double DB Clusters REST:60 Round 2: 5 Minutes 20 Russian Twist(2ct) 10 Push-ups 20 M Plate Push -w/time remaining, Max Reps: Double DB Clusters REST:60 Round 3: 5 Minutes 10 Russian Twist(2ct) 5 Push-ups 10 M Plate Push -w/time remaining, Max Reps: Alt Single Arm DB Clusters
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