WOD Blog
 | Mon, Oct 30 2023 |  |
| Monday 30 October 2023 | Warm Up Tuesday 30 October 2023 | HIIT-Fit 30 October 2023 |
Monday 30 October 2023
(Rounds, Rx2, Rx3)
Strength: Bench Press
6 sets to build to a heavy three.
AMRAP 12
6 Power Clean and Jerk (125/215)
100 M run
10 GHD sit ups
AMRAP 12
6 Power Clean and Jerk (95/165)
100 M run
10 Weighted Sit ups
AMRAP 12
6 Power Clean and Jerk (suggested 75/135)
100 M run
10 Straight Leg Sit ups
| 0% |  | |  | 0% |
| 1st | 3+6 Rx | Samantha Sy Mon, Oct 30, 2023 | | 2nd | 5+7 Rx2 | Kenia Mon, Oct 30, 2023 | | 3rd | 5+4 Rx2 | Kelley M Mon, Oct 30, 2023 | | 1st | 3+6 Rx | Luke Sy Mon, Oct 30, 2023 | | 2nd | 5+5 Rx2 | Justin B Mon, Oct 30, 2023 | | 3rd | 4+2 Rx2 | Ben Bar Mon, Oct 30, 2023 |
| Samantha Sy | 3+6 Rx | | | Jacob Br | 3+11 Rx2 | 175 & GHD | | Gretchen | 5+5 Rx3 | | | Mauricio | 4+5 | 105 | | Saba | 4 | 55 | | Jack Y | 4+4 Rx3 | | | Ryan S | 5 | Mod | | Joe W | :) | scaled | | Scott P | 4+6 | 115 | | Nichole | 4+5 Rx2 | 115 lb/GHDs | | Erin B | 4+6 Rx3 | | | Redj | 4+4 Rx3 | | | Nilsson | 3+7 Rx2 | | | Steven T | 4+3 Rx3 | | | Ben Bar | 4+2 Rx2 | | | Clay | 3+7 Rx3 | | | Hannah S | 6+7 Rx3 | 🥳 extra credit | | Kayla se | 5+2 Rx3 | | | Caitlyn | 4+8 | Mod | | Bill | 4 Rx3 | | | Ashley Fi | 5+2 Rx3 | | | Léa | 5+4 Rx3 | WSU | | Kelley M | 5+4 Rx2 | | | Lindsay R | 5+7 Rx3 | | | Jasmin | 4+6 Rx2 | | | Chip | 4+3 Rx3 | | | Lynn S | 5+7 Rx3 | | | Adam D | 4+4 Rx3 | | | Ben S | 3+4 Rx | | | Justin B | 5+5 Rx2 | | | Molly O | 5 Rx3 | Weighted sit-ups | | Emily B | 4+5 Rx3 | | | Rees | 4+3 | Mod | | Kristie W | 4+15 Rx3 | GHD 65# | | Jonathan H | 4 | Mod | | Luke Sy | 3+6 Rx | | | Josh Br | 4+7 | Mod | | Kate D | 4+2 Rx | | | Tim G | 4 Rx3 | | | Tobie | 3+4 Rx | | | Kim K | 6 Rx2 | | | Kristine | 6+3 Rx3 | | | Gisela | 6 Rx2 | | | Kenia | 5+7 Rx2 | | | Justin C | 3+4 Rx | | | Angel | 3 Rx2 | | | Alice | 5+17 Rx3 | | | John B | 6+3 Rx3 | GHD | | Cody P | 4+6 Rx3 | | | Snohitha | 4 Rx3 | | | Uday | 5 Rx3 | 95 | | Brianna W | 4+3 Rx3 | | | Elijah A | 3+9 Rx3 | |
|
Warm Up Tuesday 30 October 2023
(Time)
2 sets- (:20//:10)
Push up to down dog
Shoulder taps
Alt v-ups
Samson lunges
High knees
Butt kicks
200m run
Foam roll: pecs, t-spine, hip flexors
2/2 worlds greatest stretch
Overhead stretch on wall
5 negative bench press
8 bench press
*strength*
Set up GHD
5 half ghd
5 ghd
5 clean deadlifts
5 high pulls
5 muscle cleans
5 power cleans
5 push press
5 push jerks
| 0% | | | | 0% |
|
HIIT-Fit 30 October 2023
(Time)
On a Running Clock...
PART A:
Partner Workout. One partner works at a time. Switch every minute (1:00work/1:00rest)
(0:00-5:00) 5Min Max Cal Bike
(5:00-10:00) 5Min Max Reps:Wall balls
(10:00-14:00) 4Min Max Cal Bike
(14:00-18:00) 4Min Max Reps:Alt Devils Press
(18:00-21:00) 3Min Max Cal Bike
(21:00-24:00) 3Min Max Reps:Pull-ups
(24:00-26:00) 2Min Max Cal Bike
(26:00-28:00) 2Min Max Reps:Box Jump overs
(28:00-29:00) 1 Min Max Cal Bike
(29:00-30:00) 1 Min Max Reps:Strict Hanging Leg Raises
PART B:
Individual Workout. Chipper for time. Go on 30:00
5 Wall balls
10 Alt Devils Press
15 Pull-ups
20 Box Jump overs
25 Strict Hanging Leg Raises
| 0% | | | | 0% |
| Kate D | HF | HF | | Elizabeth | 37:22 | HF | | Zander | 32:45 | HF | | Madison K | 33:30 | HF | | Andrea R | 35:55 | HF | | Melanie | 32:50 | HF | | Bartman | 35:15 | HF | | Henry B | 35:22 | HF | | Olivia D | HF | HF | | Beth W | 36:58 | HF | | Shane K | 37:00 | HF |
|
