WOD Blog
 | Wed, Aug 23 2023 |  |
 | Happy Birthday: apurva s |
| Wednesday 23 August 2023 | Warm Up Wednesday 23 August 2023 | HIIT-Fit 23 August 2023 |
Wednesday 23 August 2023
(Reps, Rx2, Rx3)
STRENGTH
2@60%
4@70%
6@75%
8@70%
6@75%
4@80%
2@85% Deadlift rest no more than 2:00
RX
For reps:
AMRAP 2:
Toes to Bar
– Rest 1:00
AMRAP 4:
5 Toes to Bar
7 wall-ball shots (14/20 lb) (9/10 ft)
– Rest 2:00
AMRAP 6:
5 Toes to Bar
7 wall-ball shots (14/20 lb) (9/10 ft)
9 box jump-overs (20/24 in)
RX2
For reps:
AMRAP 2:
Toes to Eyes
– Rest 1:00
AMRAP 4:
5 Toes to Eyes
7 wall-ball shots (10/14 lb) (9/10 ft)
– Rest 2:00
AMRAP 6:
5 Toes to Eyes
7 wall-ball shots (10/14 lb) (9/10 ft)
9 box jump-overs (20/24 in)
RX3
For reps:
AMRAP 2:
Hanging knee raises
– Rest 1:00
AMRAP 4:
5 hanging knee raises
7 wall-ball shots (6/10 lb) (9/10 ft)
– Rest 2:00
AMRAP 6:
5 hanging knee raises
7 wall-ball shots (6/10 lb) (9/10 ft)
9 box step-overs (12/20 in)
| 0% |  | |  | 0% |
| 1st | 245 Rx | Samantha Sy Wed, Aug 23, 2023 | | 2nd | 192 Rx3 | Erin B Wed, Aug 23, 2023 | | 3rd | 132 Rx3 | Saba Wed, Aug 23, 2023 | | 1st | 195 Rx | Luke Sy Wed, Aug 23, 2023 | | 2nd | 188 Rx | Sam ra Wed, Aug 23, 2023 | | 3rd | 183 Rx | Adam D Wed, Aug 23, 2023 |
| Brian B | 158 Rx3 | | | Angela C | 174 Rx3 | | | Jacob Br | 160 Rx | | | Mauricio | 196 Rx3 | | | Samantha Sy | 245 Rx | | | Saba | 132 Rx3 | | | Luke Sy | 195 Rx | | | Steven T | 66 | Mod | | Erin B | 192 Rx3 | | | Adam D | 183 Rx | | | Sam ra | 188 Rx | | | Nilsson | 144 Rx | | | Misty T | 91 | Mod | | Hillary | 175 Rx | | | Mason M | Open | Open/stretch | | Jake L | 122 Rx | | | Melanie | 183 Rx3 | | | Mandy N | 179 Rx3 | T2B/20” | | Nick N | 135 Rx | | | Tim G | 155 Rx | | | Natalie M | 162 | Scaled | | Shelli A | 201 Rx3 | | | John B | 173 Rx | | | Kristine | 179 Rx2 | | | Charles S | 150 Rx | | | Justin C | 188 Rx3 | | | Clay | 136 Rx | |
|
Warm Up Wednesday 23 August 2023
(Time)
200m Run
PVC routine: pass throughs, leg swings, goodmornings, single leg RDL
2 Tabatas (:20//:10)
-mountain climbers / spiderman stretches
-medball cleans / medball thrusters
-box step ups / broad jumps
-jumping air squats / tuck jumps
-scap retracts / kipping knee raises
-glute bridges / single leg RDL
banded shoulder
banded hamstring
monster walk 2x around box
5 hinges
5 drops
8 deadlifts
*strength*
PRE WOD: 2 rounds
3 t2b
3 wallballs
3 box jump overs
| 0% | | | | 0% |
|
HIIT-Fit 23 August 2023
(Time)
For Time: Chipper
24 Cal Row + 24 SA DB OH Walking Lunges(12/12) + 24 Burpees over DB(Facing)
REST 1:00
20 Cal Row + 20 SA DB Front Rack Walking Lunges(10/10) + 20 Burpees over DB
REST 1:00
16 Cal Row + 16 SA DB Suitcase Walking Lunges(8/8) + 16 Burpees over DB
REST 1:00
12 Cal Row + 12 SA DB OH Walking Lunges(6/6) + 12 Burpees over DB
REST 1:00
8 Cal Row + 8 SA DB Front Rack Walking Lunges(4/4) + 8 Burpees over DB
REST 1:00
4 Cal Row + 4 SA DB Suitcase Walking Lunges(2/2) + 4 Burpees over DB
| 0% | | | | 0% |
| Kelli | 23:00 Rx | | | Molly O | 26:58 Rx | | | Kate D | 22:23 Rx | | | Olivia D | 29:08 Rx | |
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