WOD Blog
 | Thu, Oct 26 2023 |  |
| Thursday 26 October 2023 | Warm Up Thursday 26 October 2023 | HIIT-Fit 26 October 2023 |
Thursday 26 October 2023 (Reps, Rx2, Rx3) Strength: 5x5 Overhead squats Every 3:00. RX- build to body weight RX2- 3/4 of BW RX3- squat to a target below parallel Workout for max reps. RX 2 rounds Against a 6:00 running clock: Run 800 m Max rep overhead squats (75/115 lb) RX2 2 rounds Against a 6:00 running clock: Run 800 m Max rep overhead squats (55/75 lb) RX3 2 rounds Against a 6:00 running clock: Run 600 m Max rep overhead squats to a target (35/45 lb)
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| 1st | 51 Rx | Nichole Thu, Oct 26, 2023 | | 2nd | 37 Rx | Samantha Sy Thu, Oct 26, 2023 | | 3rd | 45 Rx3 | Kenia Thu, Oct 26, 2023 | | 1st | 49 Rx | Matt A Thu, Oct 26, 2023 | | 2nd | 43 Rx | Mason M Thu, Oct 26, 2023 | | 3rd | 40 Rx | Nick T Thu, Oct 26, 2023 |
| Jacob Br | 39 Rx | | | Angela C | 56 Rx3 | | | Nick T | 40 Rx | | | Nichole | 51 Rx | | | Gretchen | :) | scaled | | Dan | 25 Rx3 | | | Mauricio | 40 Rx3 | | | David G | 14 Rx3 | | | Scott P | 40 Rx2 | | | Ryan S | 50 | scaled | | Luke Sy | 45 | Bike | | Prathap | 17 Rx2 | | | Matt A | 49 Rx | | | Hannah S | 40 | scaled | | Erin B | 30 Rx3 | 800 | | Ashley Fi | 23 Rx2 | | | Léa | 28 Rx3 | 800m | | Samantha Sy | 37 Rx | | | Jules | 54 Rx | | | Mason M | 43 Rx | | | Kate D | 40 Rx | | | Ben S | 40 Rx | | | Emily M | 27 | Row | | Kayla se | 32 Rx3 | | | Shashank g | 22 Rx2 | | | grant b | 61 Rx | | | Emily B | 28 Rx3 | 45# | | Tim G | 20 | Thrusters @ 95 | | Justin C | 10 Rx | | | Jeffrey D | 32 Rx2 | | | Graham | 25 Rx | | | Val | :) | scaled | | Angel | 11 Rx2 | | | Kenia | 45 Rx3 | | | Chris C | 21 Rx3 | | | Uday | 28 Rx2 | 65lbs | | Brianna W | 24 Rx3 | 55 OHS | | Steven L | 15 Rx2 | | | Sam ra | 30 Rx | |
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Warm Up Thursday 26 October 2023 (Time) 20 jumping jacks 5 seal to down dog 10 alt mountain climbers 5 bootstrappers 10 alt twisted cross 5 banded wide grip strict press 10 banded overhead squats 200m run Foam roll: lats, hamstrings, calves wrist mobility hammy sit back banded shoulder w/ pvc & w/ barbell 3 BTN snatch grip push press 3 BTN snatch grip push jerk 3 heaving snatch drops 3 snatch drops 3 tempo overhead squats (3.2.x.1)
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HIIT-Fit 26 October 2023 (Calories) 10 Minutes 5 Sets :90 on :30 off Sets 1, 2: DB Bench Press x 10 Max Calorie Bike w/time remaining Sets 3, 4: DB Bench Press x 8 Max Calorie Bike Set 5: DB Bench Press x 6 Max Calorie Bike -Into- 10 Minutes 5 Sets :90 on :30 off Sets 1-5: 5 Calorie Bike Sprint Single DB Lateral Box Stepovers w/time remaining -Into- 10 Minutes 5 Sets :90 on :30 off Sets 1, 2: Alt DB Plank Row x 10 Max Calorie Bike w/time remaining Sets 3, 4: Alt DB Plank Row x 8 Max Calorie Bike Set 5: Alt DB Plank Row x 6 Max Calorie Bike
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