WOD Blog
 | Fri, Aug 11 2023 |  |
 | Happy Birthday: Dakota & Whitney & Lauren B |
| Friday 11 August 2023 | Warm up Friday 11 August 2023 | HIIT-Fit 11 August 2023 |
Friday 11 August 2023
(Reps, Rx2, Rx3)
Skill: 8:00 Build to a difficult 2/2 TGU
RX
3 x AMRAP 6:
Run 800 m
10 box jump 24/30
Max GHD Sit-ups
– Rest 1:00 between AMRAPs.
RX2
Run 800 m
10 box jump 20/24
Max GHD Sit-ups
– Rest 1:00 between AMRAPs.
RX3
3 x AMRAP 6:
Run 600 m
10 box jump 16/20
Max alt v-ups
– Rest 1:00 between AMRAPs.
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| 1st | 104 Rx3 | Samantha Sy Fri, Aug 11, 2023 | | 2nd | 55 Rx3 | Saba Fri, Aug 11, 2023 | | 3rd | 44 Rx3 | DeVonna Fri, Aug 11, 2023 | | 1st | 73 Rx | John B Fri, Aug 11, 2023 | | 2nd | 62 Rx | Jacob Br Fri, Aug 11, 2023 | | 3rd | 57 Rx | Dan Fri, Aug 11, 2023 |
| Jacob Br | 62 Rx | | | Angela C | 50 Rx3 | GHD | | DeVonna | 44 Rx3 | GHD | | Nick T | 100 Rx3 | 800s / 30in | | Phillip A | 40 Rx | | | Dan | 57 Rx | | | Cody P | 52 Rx2 | | | David G | 42 Rx3 | | | Mauricio | 43 Rx3 | | | Saba | 55 Rx3 | | | Scott P | 33 Rx2 | | | Jack Y | 19 Rx3 | GHD | | Clay | 62 Rx3 | 800/30” | | Amy S | 50 Rx3 | Steps up/ GHD | | Sierra D | 49 Rx3 | Steps up/ GHD | | Prathap | :) | scaled | | Samantha Sy | 104 Rx3 | | | Amanda Lo | 33 Rx2 | | | Jasmin | 47 Rx2 | | | Bill | 30 | 400 m row | | Molly O | 40 Rx2 | | | Blake | ? | Who knows… | | Ben S | 78 Rx | | | Nilsson | 16 Rx | | | Avinash k | 36 Rx2 | | | Adam M | 0 | Open | | grant b | 0 | Open | | Hillary | 0 | Open | | Norm | 26 Rx3 | GHD | | John B | 73 Rx | | | Morgan T | 30 Rx3 | | | Conner | 31 Rx2 | | | Sam ra | 56 Rx2 | |
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Warm up Friday 11 August 2023
(Time)
1 set:
10 leg swings/direction
10 alternating scoops
10 Samson stretch lunge steps
:20 bottom-of-squat hold
200 M run
1 set:
25ft kaeroke (there and back)
high knees / butt kickers back
high skips into a 200m run
Banded Hamstring
3:00 to roll out
Wall stretch
Couch stretch
5 straight leg sit ups
5/5 Alt vups
5 vups
5 Lateral step ups
5 Jumping air squats
5 box jumps
Points of Performance for TGU
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HIIT-Fit 11 August 2023
(Reps)
Alternate between Row Sprint TABATA and Core TABATA for 32 Minutes
Sprint TABATA (4 Minutes)
:20work/:10rest
8 Rounds
Row Sprint
Core TABATA (4 Minutes)
:20work/:10rest
2 x thru
Plank Plate Walkovers
Reverse Burpees
Plate Overhead Sit-ups
Russian Twist
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