WOD Blog
 | Wed, Aug 9 2023 |  |
 | Happy Birthday: Sam ra |
| Wednesday 9 August 2023 | Warm UP Wednesday 9 August 2023 | HIIT-Fit 9 August 2023 |
Wednesday 9 August 2023
(Time, Rx2, Rx3)
9min EMOM of Handstand Progressions :30w/:30r
-inverted plank
-wall walks
-kick ups
-box pike walk outs/arounds
-walk to wall
-walk with partner
-handstand walk
-handstand turnarounds
RX
5 rounds for time:
15 chest-to-bar pull-ups
25-ft handstand walk
RX2
5 rounds for time:
10 chest-to-bar pull-ups
1:00 handstand walk attempts
RX3
5 rounds for time:
15 jumping chest-to-bar pull-ups
:30 piked/plank shoulder taps
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| 1st | 11:47 Rx | Samantha Sy Wed, Aug 9, 2023 | | 2nd | 9:58 | DeVonna Wed, Aug 9, 2023 | | 1st | 10:46 Rx | John B Wed, Aug 9, 2023 | | 2nd | 11:51 Rx | Luke Sy Wed, Aug 9, 2023 | | 3rd | 11:58 Rx | Mason M Wed, Aug 9, 2023 |
| DeVonna | 9:58 | scaled | | Jacob Br | 12:55 Rx2 | | | Phillip A | 14:25 | scaled | | Cody P | 14:25 | scaled | | Mauricio | 10:56 Rx3 | | | Mason M | 11:58 Rx | | | Hillary | 15:10 Rx2 | | | Luke Sy | 11:51 Rx | | | Amy S | Open | scaled | | Sierra D | 8:15 Rx3 | | | Kelley P | 10:10 Rx3 | Handstand walk, C2b/Jc2b | | Redj | 10:40 Rx3 | | | Natalie M | 10:36 Rx3 | | | Ashley Fi | 9:44 Rx3 | Kipping pu | | Bill | 8:15 | Mod | | Molly O | 9:16 Rx3 | | | Blake | 10:00 | Mod | | Samantha Sy | 11:47 Rx | | | Ben S | 10:00 Rx2 | | | Autumn | 12:11 Rx3 | | | William K | 13:13 Rx | | | Justin B | 9:28 Rx3 | | | Kendall B | 12:46 Rx3 | | | Adam D | 12:30 Rx2 | | | Nilsson | 12:30 Rx2 | | | Amanda Lo | 10:10 Rx2 | | | Brian H | 10:00 Rx2 | | | Jake L | 10:59 Rx2 | | | Rees | 8:40 Rx3 | | | Graham | 10:29 Rx2 | | | Becky | 7:10 Rx3 | | | John B | 10:46 Rx | | | Tobie | 9:57 Rx | | | Kristine | 8:33 Rx3 | | | Justin C | 12:15 Rx2 | | | Conner | 12:06 Rx2 | | | Shelli A | 12:03 Rx3 | | | Shashank g | 8:31 Rx3 | | | Angel | 9:30 Rx3 | |
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Warm UP Wednesday 9 August 2023
(Time)
2:00 cardio machine of athlete’s choice
AMRAP 5:
20 jumping jacks
10 piked shoulder taps
10 ring rows
10 alt. scoops
foam roll: t-spine, lats, delts, pecs
overhead stretch on wall
banded shoulder stretches
5 scap pull-ups
3 scap retracts
3-5 strict pull ups or 3-5 negatives
8 kip swings
5 kipping pull-ups or 5 jumping pull-ups
3-5 chest-to-bar pull-ups or 3-5 jumping c2b
5 kick ups with hold
5 pike walk outs or 16 pike shoulder taps
5x 5ft walk to wall or wall walk to freestanding
10ft handstand walk
*skill session*
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HIIT-Fit 9 August 2023
(Time)
For Time: Chipper(TC45:00)
On a Running Clock
1:00work/1:00rest
Even Minutes: Work(Max Effort)
Odd Minutes: Rest
Chipper:
Calorie Bike OR Row*
50 Slam balls
50 Slam ball Box Step overs
50 Hand Release Push-ups
*Cardio Choice Options:
225/175 Calorie Row
175/150 Calorie Bike
**Finish one movement before moving onto the next
Score = Time on clock when the last rep is completed
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