WOD Blog
 | Fri, Jan 19 2024 |  |
 | Happy Birthday: Natalie G |
| Friday 19 January 2024 | Warm Up Friday 19 January 2024 | HIIT-Fit 19 January 2024 |
Friday 19 January 2024 (Rounds, Rx2, Rx3) Strength: 7min EMOM 1 snatch lift off 1 hang muscle snatch 1 - 3 position power snatch - (high hang, low hang, floor) *complete unbroken* 3 Min AMRAP x 5 Rest :90 RX 7 Pwr Snatch 95 /135 7 GHD 5/7 Cal Bike Start where you finished RX2 7 Pwr Snatch 75 /105 7 V-ups 5/7 Cal Bike RX3 7 Pwr Snatch suggested (55/75) 7 Straight Leg situp 5/7 Cal Bike
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| 1st | 8 Rx2 | Samantha Sy Fri, Jan 19, 2024 | | 2nd | 8 Rx3 | Alice Fri, Jan 19, 2024 | | 3rd | 7+8 Rx3 | Léa Fri, Jan 19, 2024 | | 1st | 8+2 Rx | Luke Sy Fri, Jan 19, 2024 | | 2nd | 8+6 Rx2 | Matt A Fri, Jan 19, 2024 | | 3rd | 8+3 Rx2 | Ben Bar Fri, Jan 19, 2024 |
| Nick T | 7+14 Rx2 | Ghd | | Angela C | 10+2 Rx3 | | | Luke Sy | 8+2 Rx | | | Mauricio | 7+19 Rx3 | | | Jack Y | 8 Rx2 | | | David G | 6+4 | scaled | | Ryan S | 9+3 Rx3 | | | Scott P | 8+2 Rx3 | | | Ben Bar | 8+3 Rx2 | 115# | | Norm | 10+4 Rx3 | | | Samantha Sy | 8 Rx2 | Ghd | | Erin B | 7+3 Rx3 | | | Matt A | 8+6 Rx2 | Ghd | | Kim K | 8 Rx3 | Vup | | Nilsson | 7+1 Rx2 | | | Sierra D | 8 Rx3 | GHDs | | Autumn | 9 Rx3 | | | Ben S | 9+15 Rx2 | | | Kate D | 6+7 Rx | | | Dan | 9 Rx3 | | | Darcy C | 9 Rx3 | | | Rees | 8+4 Rx3 | | | Elijah A | 7+14 Rx2 | | | Shashank g | 9+7 Rx3 | | | Charles S | 8+2 Rx2 | | | Joe W | 6+10 Rx3 | | | Léa | 7+8 Rx3 | VUps | | Alice | 8 Rx3 | | | Uday | 8 Rx3 | |
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Warm Up Friday 19 January 2024 (Time) 2min bike 5 seal to down dog 10 straight leg sit ups 10 PVC pass throughs, figure 8s 10 PVC btn strict press W 2.5/5lb plates 8 bent over flys 8 bent over Y’s 8 scarecrow press 5/5 thoracic twists with foam roller Smash lats, delts and traps Banded shoulder stretches Barbell warmup: 3 snatch deadlift 3 snatch lift offs 3 high pulls 3 muscle snatch 3 btn push jerk 1- 3 position power snatch Complex 1x through -Strength- PRE WOD 5 half GHD 5 GHD 5 cal bike
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HIIT-Fit 19 January 2024 (Time) For Time: Chipper 24 Cal Bike + 24 KBS + 24 Goblet Squat + 24 Lateral Burpee over KB REST 1:00 20 Cal Bike + 20 KBS + 20 Goblet Squat + 20 Lateral Burpee over KB REST 1:00 16 Cal Bike + 16 KBS + 16 Goblet Squat + 16 Lateral Burpee over KB REST 1:00 12 Cal Bike + 12 KBS + 12 Goblet Squat + 12 Lateral Burpee over KB REST 1:00 8 Cal Bike + 8 KBS + 8 Goblet Squat + 8 Lateral Burpee over KB REST 1:00 4 Cal Bike + 4 KBS + 4 Goblet Squat + 4 Lateral Burpee over KB
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| Ben S | 26:49 | HF | | Dan | 26:51 | HF | | Elizabeth | 36:07 | HF | | Andrea R | 37:40 | HF | | Beth W | 38:30 | HF | | Shane K | 35:44 | HF | | Molly O | 32:30 | HF | | Janelle | 32:02 | HF |
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