WOD Blog
 | Wed, Jan 31 2024 |  |
 | Gymversary: Elijah A(1) |
| Wednesday 31 January 2024 | Warm Up Wednesday 31 January 2024 | HIIT-Fit 31 January 2024 |
Wednesday 31 January 2024
(Rounds, Rx2, Rx3)
Strength:
Push Press 4x6 at 50-60% of 1RM Every 2:00
Then...
RX
20 min AMRAP
15 Wall balls 14/20 @9/10'
100m WW 35/53
10 Pushups
Row 250m
RX2
20 min AMRAP
15 Wall balls 10/14 @9/10'
100m WW 26/35
10 Elevated Pushups
Row 200m
RX3
20 min AMRAP
15 Wall balls 8/12 @ 8/9'
100m WW 15/26
10 Elevated Pushups
Row 150m
*every 50m = 1 rep on WW and Row
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| 1st | 5+15 Rx | Kelley M Wed, Jan 31, 2024 | | 2nd | 5+6 Rx | Nichole Wed, Jan 31, 2024 | | 3rd | 4+16 Rx2 | Erin B Wed, Jan 31, 2024 | | 1st | 5+21 Rx | Steven L Wed, Jan 31, 2024 | | 2nd | 5+15 Rx | John B Wed, Jan 31, 2024
Jacob Br Wed, Jan 31, 2024 | | 3rd | 5+6 Rx | Elijah A Wed, Jan 31, 2024 |
| Jacob Br | 5+15 Rx | | | Nick T | 4 Rx | | | DeVonna | 4+23 Rx3 | | | Brittany Sm | 5+16 Rx | | | Mauricio | 4+20 Rx2 | | | Kayla se | 4+16 Rx2 | | | Jack Y | 5+9 Rx2 | | | Emily B | 4+20 Rx2 | | | Steven T | 4+16 | scaled | | Erin B | 4+16 Rx2 | | | Misty T | 4+16 Rx3 | | | Lynn S | 4+9 | scaled | | Shelley S | 4+30 Rx2 | | | Bill | 3 | scaled | | Chip | 4+7 Rx2 | | | Molly O | 4+21 Rx2 | | | Kelley M | 5+15 Rx | | | Autumn | 4+15 Rx2 | Elevated push ups | | Justin B | 4+27 Rx | | | Lindsay R | 5+15 Rx3 | | | Nichole | 5+6 Rx | | | Jake L | 4+10 Rx | | | April | 5+16 | scaled | | grant b | 5+15 Rx | | | Tim G | 4+16 Rx | | | Shashank g | 4+28 Rx2 | | | Kim K | 4+16 Rx3 | | | Christy s | 4+27 Rx2 | | | Amanda Lo | 4+19 Rx2 | | | Brian H | 4+16 Rx2 | | | Charles S | 4+27 Rx | | | Norm | 4+15 Rx | | | Prathap | 4+15 Rx2 | | | Shelli A | 3+29 Rx | | | John B | 5+15 Rx | | | Kate D | 5+15 Rx | | | Olivia D | 4+17 Rx2 | | | Elijah A | 5+6 Rx | | | Steven L | 5+21 Rx | | | Joe W | 4 Rx3 | | | Evion | 4+15.5 Rx3 | 18 | | Chloe C | 4+10 Rx3 | 18 | | Jennifer A | 4+16 Rx | | | Cody P | 4 Rx2 | | | Sarah B | 4+15 Rx3 | 18 | | Matthew Wo | 4+4 Rx | | | Dan | 4 + 20 Rx2 | |
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Warm Up Wednesday 31 January 2024
(Time)
5 inchworm + mountain climber
5 seal to down dog
10 alt twisted cross
500m row
2 sets
5 medball cleans
5 kb strict press/side
5 kb windmills/side
10 shoulder taps
Quad smash & thoracic opener
Overhead stretch on wall
Piriformis stretch
5 medball thrusters
5 wallballs
5 push ups
100m WW
150m or 200m or 250m row
5 strict press
5 dips, no drive
5 push press
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HIIT-Fit 31 January 2024
(Rounds)
30 Minute AMRAP with Partner
3:00 Max Cal Bike (Switch every :30)
300 M Sandbag Carry (Switch every 50 M)
30 KB Goblet Squats (15 Each/Unbroken Reps)
30 Russian KBS (15 Each/Unbroken Reps)
**Goal is :30work/:30rest entire workout
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