WOD Blog
 | Fri, Aug 18 2023 |  |
| Friday 18 August 2023 | Warm Up Friday 18 Aug 2023 | HIIT-Fit 18 August 2023 |
Friday 18 August 2023
(Rounds, Rx2, Rx3)
Skill: EMOM: 8
Min 1: 1-5 strict chest-to-bar pull-ups
Min 2: 4-8 windmills (Build in wt.)
RX
AMRAP 16
15 burpees box jumps (24/20)
50 double-unders
100 M Sand Bag (70/100)
RX2
15 burpees box jumps (24/20)
50 double-unders or :30 of practice
100 M Sand Bag (50/70)
RX3
15 burpees box jumps (20/16)
80 single-unders
100 M Sand Bag (30/50)
| 0% |  | |  | 0% |
| 1st | 3+67 Rx | Nichole Fri, Aug 18, 2023 | | 2nd | 3+12 Rx3 | DeVonna Fri, Aug 18, 2023 | | 3rd | 3+8 Rx3 | Erin B Fri, Aug 18, 2023 | | 1st | 4 Rx2 | Scott P Fri, Aug 18, 2023 | | 2nd | 3+65 Rx2 | Mauricio Fri, Aug 18, 2023 | | 3rd | 3+10 Rx2 | Avinash k Fri, Aug 18, 2023
Jacob Br Fri, Aug 18, 2023 |
| Jacob Br | 3+10 Rx2 | | | Brian B | 2+35 Rx3 | | | Angela C | 3+96 Rx3 | | | DeVonna | 3+12 Rx3 | | | Cody P | 3+7 Rx2 | | | Mauricio | 3+65 Rx2 | | | Nichole | 3+67 Rx | | | Amanda Lo | 3+55 Rx2 | | | Erin B | 3+8 Rx3 | 50 Lb bag | | Scott P | 4 Rx2 | | | Nikki | 3+13 Rx3 | | | Ryan S | 3+9 Rx2 | | | Redj | 2+ 97 Rx3 | | | apurva s | 3+2 Rx3 | | | Sam ra | 4 Rx3 | | | Kristie W | 3+95 Rx3 | 50#sb | | Molly O | 3+65 Rx2 | | | Jasmin | 3+42 Rx | | | Ben S | 3 Rx2 | | | Kendall B | 3+10 Rx3 | | | Brian H | 3+65 Rx3 | | | Nilsson | 3+8 Rx2 | | | Justin C | 3+11 Rx3 | 70# | | Shashank g | 3+90 Rx3 | | | Conner | 3+6 Rx2 | | | Morgan T | 2+6 Rx3 | | | Uday | 4+95 Rx3 | | | Charles S | 3+9 Rx2 | 100# | | Avinash k | 3+10 Rx2 | | | Nirup | 3 Rx3 | |
|
Warm Up Friday 18 Aug 2023
(Time)
2 sets:
20 singles/attempts/dubs
5 push up + shoulder tap
5 up downs
5 jumping air squats
10 step ups
2 sets:
3-5 scap retrects/strict pull ups or neg
5 burpees
5 tuck jumps
5 box jumps
1 set:
20 singles/dubs
5 burpee box jumps
foam roll, pec smash
twisted cross hold
calf stretches
elevated pigeon
sandbag prep:
5 bag deadlifts
:20 bear hug hold
4 alt. sandbag cleans (:05 hold each time)
windmill prep
3/3 no weight
3/3 light weight
*skill session*
| 0% | | | | 0% |
|
HIIT-Fit 18 August 2023
(Reps)
12 Min AMRAP:
10/8 Cal Bike Sprint
:20Rest
REST 3 Minutes
15 Minutes: 5 Rounds
1- 50 M Plate Push (-10 M each round)
2- Russian KBS, Max Reps
3- Wall balls x 8(+2 each round)
**Plate Push
50M,40M,30M,20M,10M
**Wall balls
8,10,12,14,16
| 0% | | | | 0% |
|
