WOD Blog
 | Tue, Oct 31 2023 |  |
| Tuesday 31 October 2023 | Warm Up Tuesday 31 October 2023 | HIIT-Fit 31 October 2023 |
Tuesday 31 October 2023 (Reps, Rx2) The Ghost 6 rounds for reps: 1:00 calorie row 1:00 burpees 1:00 double-unders (RX3 SU) – Rest 1:00 between rounds. – Athletes work for 3:00 and then rest 1:00 in a Fight Gone Bad AMRAP style workout. – Score is total reps completed at the end of the 6 rounds. Keep a running count from movement to movement, or add up all three during their rest period.
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| 1st | 520 Rx | Nichole Tue, Oct 31, 2023 | | 2nd | 393 Rx | Léa Tue, Oct 31, 2023 | | 3rd | 226 Rx | Lynn S Tue, Oct 31, 2023 | | 1st | 693 Rx | Ben Bar Tue, Oct 31, 2023 | | 2nd | 670 Rx | Luke Sy Tue, Oct 31, 2023 | | 3rd | 505 Rx | John B Tue, Oct 31, 2023 |
| Brian B | 459 Rx3 | | | Angela C | 714 Rx3 | | | Nick T | Open | scaled | | Jacob Br | 365 Rx | | | Dan | 279 Rx2 | | | Gretchen | 619 Rx3 | | | Cody P | 760 Rx3 | | | Mauricio | 750 Rx2 | | | David G | 383 Rx2 | | | Jack Y | 263 Rx | | | Scott P | 272 Rx | | | Ben Bar | 693 Rx | | | Nichole | 520 Rx | | | Prathap | 500 Rx2 | | | Sam ra | 956 Rx2 | | | Jeffrey D | 210 Rx | | | Luke Sy | 670 Rx | | | Viswanath | 430 Rx2 | | | Molly O | 196 Rx | | | Erin B | 715 Rx2 | | | Ryan S | 1000 | scaled | | Nilsson | 300 Rx | | | Kayla se | 576 Rx2 | | | Ashley Fi | 338 Rx | | | Jasmin | 318 | Mod | | Emily B | 686 Rx2 | | | Linda B | 600 | Mod | | Laura B | 549 | Mod | | Chip | 674 Rx2 | | | Lynn S | 226 Rx | | | Justin B | 476 Rx | | | Léa | 393 Rx | | | Rees | 781 Rx2 | | | Kristie W | 759 Rx2 | | | Jake L | 400 Rx | | | Grace | 212 Rx | | | grant b | 583 Rx | | | Justin C | 744 Rx2 | | | Graham | 437 Rx | | | Tobie | 366 Rx2 | Airsquats instead of doubles | | DeVonna | 941 Rx2 | Single unders | | Darcy C | 888 Rx2 | | | Kristine | 760 Rx2 | | | Shelli A | 699 Rx | | | Charles S | OG | scaled | | Snohitha | 656 Rx2 | | | Heather L | 613 Rx2 | | | John B | 505 Rx | | | Shashank g | 415 Rx2 | | | Brianna W | 625 Rx2 | | | Angel | 194 Rx | | | Uday | 697 Rx2 | | | Kenia | 743 Rx2 | | | Elijah A | 762 Rx2 | |
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Warm Up Tuesday 31 October 2023 (Time) AMRAP 8: Partner A: rows to 100 m. For every meter partner A rows under or over 100 m, partner B must perform that many reps of a penalty movement. Partner B: as soon as they finish performing the penalty reps, partner B gets on the rower to row 100 m, and partner A will then perform the penalty reps. Penalties: Round 1: air squats Round 2: push-ups Round 3: jumping jacks Round 4: up-downs 5-7mins to roll, stretch, mobolize DOUBLE-UNDER PRACTICE | 3:00 3 rounds: :30 double-under attempts/practice :30 rest MINI ROUND | 2:00 1 round: :30 calorie row :30 burpees :30 double-unders
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HIIT-Fit 31 October 2023 (Rounds) 30 Minute EMOM: 6 Rounds 1- 100 M Sprint 2- 80 M KB Suitcase Carry 40M/side 3- :60 Hollow body rocks 4- 40 M Sled Push and Pull 5- 20 Slamballs *40 M Sled Push and Pull 10 M Push + 10 M Pull + 10 M Push + 10 M Pull
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