WOD Blog
 | Fri, Oct 28 2022 |  |
 | Happy Birthday: Avinash k |
| Friday 28 October 2022 | Warm Up Friday 28 October 2022 | HIIT-Fit 28 October 2022 |
Friday 28 October 2022
(Rounds, Rx2, Rx3)
STRENGTH
4x4 @ 80-85%
Front Squat*
*Base percentages off 2-Rep Heavy.
12 min AMRAP:
10 GHD
5 *Front Rack Lunge-Lunge-Squat (95/65)
10 Chest to Bars
5 Burpee Box Jumps (24/20)
*1 Rep= Lunge (R) + Lunge (L) + Front
Squat.
Rx2: V-ups, 75/55, pull ups
Rx3: hollow body rocks, 45/35, Jumping Pull ups, Burpee Step ups 20/ 16
| 0% |  | |  | 0% |
| 1st | 3+17 Rx2 | Kelley M Fri, Oct 28, 2022 | | 2nd | 4+10 Rx3 | Lindsay R Fri, Oct 28, 2022 | | 3rd | 3+22 Rx3 | Erin B Fri, Oct 28, 2022 | | 1st | 3+26 Rx | Ben Bar Fri, Oct 28, 2022 | | 2nd | 3+10 Rx | Nick T Fri, Oct 28, 2022 | | 3rd | 3+22 Rx2 | Tim G Fri, Oct 28, 2022 |
| Nick T | 3+10 Rx | | | Lori A | 3+18 Rx3 | | | Corey | 3 Rx3 | | | Jacob Br | 3+10 Rx2 | | | Caity R | 3+2 Rx3 | | | Jules | 5 Rx | | | Caitlyn | 3 Rx2 | | | Kelley M | 3+17 Rx2 | | | Lindsay R | 4+10 Rx3 | | | Jenica | 3+19 Rx3 | | | Erin B | 3+22 Rx3 | | | Tad | 3+18 Rx2 | | | Ben Bar | 3+26 Rx | | | Kelley P | 4 Rx2 | | | Melanie | 4+10 Rx3 | | | Malissa | 3+25 Rx3 | | | Shelley S | 3+10 Rx3 | | | Kristie W | 3+29 Rx3 | 65, ghd | | Molly O | 4+4 Rx3 | | | Ben S | 3+31 Rx | | | Charlie E | 4+13 Rx3 | | | Tim G | 3+22 Rx2 | | | Gisela | 4+22 | scaled | | Chris G | 4 Rx3 | | | Joseph B | 3+13 Rx2 | | | Grace | 3 Rx | | | Kristine | 4+10 Rx3 | | | Amanda Lo | 3+25 Rx3 | | | John B | :) | scaled |
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Warm Up Friday 28 October 2022
(Time)
400m Run
8 Mountain Climbers
8 Twisted Cross
4 Broad Jumps
Tabata: (:20/:10)
1- Up-Downs
2- Step-Ups
3- Ring Rows
4- Lunges
5- Burpees
6- Box Jumps
7- Scap Retracts
8- Lunge + Lunge + Air Squat
Mobility:
2mins Hip Stretches on Wall
5 Tempo Air Squats (thumbs on shoulders)
5 Tempo Front Squats
Tempo: (3.3.x.1)
*Strength*
Pre WOD:
3 half GHD
3 GHD
1 Scap Retract + 3 Kip Swings
2 Strict Pull Ups
3 Kipping Pull Ups
3 C2B
2 Front Rack Lunge-Lunge-Squat
2 Burpee Box Jumps
| 0% | | | | 0% |
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HIIT-Fit 28 October 2022
(Time)
For Time:
10 Rounds
Alt between 12/10 Cal Bike & 16/12 Cal Row
6 Alt DB Clean & Jerk
6 Tall Kneeling to Standing
10 Abmat Sit-ups
| 0% | | | | 0% |
| Andrea R | 39:47 | 30/25/20# | | Bartman | 30:44 | 25# | | jamey | 36:30 | 50# | | Beth W | 36:09 | 20# | | Kate D | 27:35 | 35# |
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