WOD Blog
 | Wed, Sep 6 2023 |  |
| Wednesday 6 September 2023 | Warm Up Wednesday 6 Sept 2023 | HIIT-Fit 6 September 2023 |
Wednesday 6 September 2023 (Reps, Rx2, Rx3) SKILL WORK Pre-workout: EMOM 8: :20 Crossover practice :30 Handstand Walk RX EMOM 12: Min. 1 | 3/6 strict pull-ups + 8/12 push-ups + 18 air squats Min. 2 | Max-rep double-unders – Score is total DU reps. RX2 EMOM 12: Min. 1 | 2/4 + 4/8 push-ups + 15 air squats Min. 2 | Max-rep double-unders – Score is total DU reps. RX3 EMOM 12: Min. 1 | 6 ring rows + 8 knee push-ups + 10 air squats Min. 2 | Max-rep single-unders – Score is total SU reps.
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| 1st | 400 Rx | Samantha Sy Wed, Sep 6, 2023 | | 2nd | 678 Rx3 | Kenia Wed, Sep 6, 2023 | | 3rd | 600 Rx3 | Erin B Wed, Sep 6, 2023 | | 1st | 345 Rx | Luke Sy Wed, Sep 6, 2023 | | 2nd | 183 Rx | Mason M Wed, Sep 6, 2023 | | 3rd | 160 Rx | Ben Bar Wed, Sep 6, 2023 |
| Angela C | 580 Rx3 | | | Phillip A | 170 Rx2 | | | Nick T | Open | scaled | | Shane S | 84 Rx2 | | | Jacob Br | 148 Rx3 | DUs | | Gretchen | :) | scaled | | Mauricio | 125 Rx3 | DUs | | Mason M | 183 Rx | | | Ben Bar | 160 Rx | | | Erin B | 600 Rx3 | | | Redj | 460 | DB press | | Nilsson | 72 Rx2 | | | Misty T | 84 Rx3 | | | Sierra D | 47 | Bike | | Shelley S | :) | scaled | | Adam D | 52 Rx2 | | | Linda B | 17 | Bike | | Molly O | 46 Rx3 | DOUBLE UNDERS | | Kate D | 100 Rx2 | | | Caitlyn | 285 Rx2 | | | Hillary | 200 | RX2 w/crossovers | | Chip | 517 Rx3 | | | Ben S | :) | scaled | | Jake L | 150 Rx2 | | | Kristine | 610 Rx3 | | | Tim G | 182 Rx2 | | | Luke Sy | 345 Rx | | | Samantha Sy | 400 Rx | | | Conner | 49 Rx | | | Jenni | 370 Rx3 | | | Morgan T | 280 Rx3 | | | Shashank g | 470 Rx3 | | | Andrea G | 620 Rx3 | | | Elijah A | 620 Rx3 | | | Graham | 225 Rx | | | Angel | 50 Rx2 | | | Gisela | 465 Rx3 | | | Norm | 71 Rx2 | | | Skye | 475 Rx3 | | | Vinil | 364 Rx3 | | | Sam ra | 760 Rx3 | | | Uday | 480 Rx3 | | | Kenia | 678 Rx3 | | | Nirup | 380 Rx3 | |
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Warm Up Wednesday 6 Sept 2023 (Time) 3 sets: (:30//:10) inchworms -> push up to dd -> HR push ups scap pulls -> scap retracts -> strict pu single unders -> penguin taps -> DU practice 3-5mins to foam roll banded shoulder calf/ankle stretches 3 kick ups 2 wall walks 2 walk to wall :20 crossovers *skill session*
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HIIT-Fit 6 September 2023 (Reps) 40 Minutes Running Clock for 13:30 x 3 (0:00-3:00) 3 Minutes Buy-in: Bike 20/18 Calories -Then, AMRAP: 1st time through-Double KB Push Press 2nd time through-Russian KBS 3rd time through-Alt KB Pwr Clean & Push Press (3:00-4:30) REST 1:30 (4:30-7:30) 3 Minutes Buy-in: Bike 18/15 Calories -Then, AMRAP: Box Jump overs (7:30-9:00) REST 1:30 (9:00-12:00) 3 Minutes Buy-in: Bike 15/12 Calories -Then, AMRAP: Burpee + Toes to Bar (12:00-13:30) REST 1:30
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