WOD Blog
 | Fri, Oct 27 2023 |  |
 | Happy Birthday: Viswanath & Jesus |
| Friday 27 October 2023 | Warm Up Friday 27 October 2023 | HIIT-Fit 27 October 2023 |
Friday 27 October 2023 (Rounds, Rx2, Rx3) Workout 24 AMRAP (bar from floor) RX 24 AMRAP 12/15 cal bike 10 Shoulder to Overhead (110/185) 10 T2B RX2 24 AMRAP 12/15 cal bike 10 Shoulder to Overhead (85/135) 10 T2Eyes RX3 24 AMRAP 9/12 cal bike 10 Shoulder to Overhead (55/75) 10 Knee raises
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| 1st | 5+17 Rx | Samantha Sy Fri, Oct 27, 2023 | | 2nd | 7+13 Rx3 | DeVonna Fri, Oct 27, 2023 | | 3rd | 5+25 Rx3 | Léa Fri, Oct 27, 2023 | | 1st | 6+9 Rx | Luke Sy Fri, Oct 27, 2023 | | 2nd | 6+13 Rx2 | John B Fri, Oct 27, 2023 | | 3rd | 5+19 Rx2 | Matt A Fri, Oct 27, 2023 |
| Jacob Br | 5+16 Rx2 | 165#, T2B | | Angela C | 8+9 Rx3 | | | DeVonna | 7+13 Rx3 | | | Nick T | 5+16 Rx2 | | | Gretchen | 7+25 Rx3 | | | Nakshathra | 5 Rx3 | | | Mauricio | 7+10 Rx3 | | | Jack Y | 8+7 Rx3 | 95 | | Ryan S | :) | scaled | | Prathap | 5+11 Rx3 | 105 | | Scott P | 5+17 Rx3 | 105 | | Cody P | 5 Rx3 | 105 | | Matt A | 5+19 Rx2 | 155 | | Samantha Sy | 5+17 Rx | | | Steven T | 6 | Mod | | Kristie W | 7 Rx3 | 12cals, 65# t2e | | Amanda Lo | 7 Rx3 | T2B, 12cal, 65# | | Léa | 5+25 Rx3 | T2B | | Darcy C | 6+12 Rx2 | | | Ashley Fi | 6+15 Rx3 | 12 cals, T2B, 65# | | Shelley S | 7 Rx3 | 12 cals, 65#, T2E | | Molly O | 6+17 Rx3 | T2E | | Hannah S | Mod | Mod | | Kayla se | 9 Rx3 | 35# | | Sam Re | 7+1 Rx | | | Jennifer A | 5+14 Rx | | | Kate D | 5+23 Rx | | | Ben S | 4+19 Rx | | | Adam D | 6+11 Rx2 | | | Chris C | 7 Rx3 | | | John B | 6+13 Rx2 | | | Luke Sy | 6+9 Rx | | | Mandy N | 7 Rx2 | TTB | | grant b | 6+24 Rx2 | TTB | | Sam ra | 6 Rx3 | 115, TTB | | Shashank g | 6 Rx3 | | | Shane K | 6 Rx3 | | | Uday | 6+7 Rx3 | |
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Warm Up Friday 27 October 2023 (Time) 2 sets: 1min bike 8 straight leg sit ups 8 scarecrow presses 8 banded lat pull downs 4 scap retracts Thoracic opener Lat smash Overhead stretch on wall 5 deadlifts 5 hang muscle cleans 5 power cleans 5 strict press 5 push press 5 push jerk 3-5 strict pull ups 8 kip swings 5 knee raises 5 t2e 5 t2b
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HIIT-Fit 27 October 2023 (Reps) 30 Minute EMOM: 5 Rounds 1- 10 M Sled Push Sprint x 5 (-1 each round) 2- Max Reps: KBS 3- KB Goblet Squats 2 sets of 5 @ Heavy 4- :40 Russian Twist 5- 250 M Row 6- REST
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