WOD Blog
 | Wed, Nov 1 2023 |  |
| Wednesday 1 November 2023 | Warm Up Wednesday 1 November 2023 | HIIT-Fit 1 November 2023 |
Wednesday 1 November 2023 (Time, Rx2, Rx3) Strength EMOM 6: 5 overhead squats – From the floor. – Build in load. RX For time: 50-calorie bike 50 overhead squats (65/95 lb) 50 alternating DB snatches (35/50 lb) RX2 For time: 50 calorie bike 50 overhead squats (55/75 lb) 50 alternating DB snatches (20/35 lb) RX3 For time: 40 calorie bike 40 overhead squats (35/55 lb) 40 alternating DB snatches (15/20 lb)
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| 1st | 11:02 Rx2 | Kelley M Wed, Nov 1, 2023 | | 2nd | 9:41 Rx3 | Alice Wed, Nov 1, 2023 | | 3rd | 10:46 Rx3 | Erin B Wed, Nov 1, 2023 | | 1st | 10:50 Rx | Jacob Br Wed, Nov 1, 2023 | | 2nd | 11:30 Rx | Nick T Wed, Nov 1, 2023 | | 3rd | 12:47 Rx2 | Charles S Wed, Nov 1, 2023 |
| Angela C | 10:32 Rx3 | | | Jacob Br | 10:50 Rx | | | DeVonna | 12:00 Rx3 | | | Nick T | 11:30 Rx | | | Gretchen | 11:48 | 25/10 | | Cody P | 17:00 Rx2 | | | Mauricio | 10:50 Rx3 | | | Kayla se | 8:10 | 35/10 | | Sam ra | 14:28 Rx2 | | | Viswanath | 11:10 | 35/20 | | Steven T | 11:00 | scaled | | Erin B | 10:46 Rx3 | | | apurva s | 11:39 | scaled | | Hannah S | 10:59 | FS @ 45# | | Natalie M | 12:42 Rx3 | | | Kelley M | 11:02 Rx2 | | | Lindsay R | 12:32 Rx3 | 50 reps | | Shelley S | 13:26 Rx2 | | | Darcy C | 13:07 Rx2 | | | Justin B | 8:08 | scaled | | Ben S | 11:21 Rx2 | | | Adam D | 11:08 Rx3 | | | Jake L | 14:05 Rx2 | | | Caitlyn | 9:55 | mod | | Jeffrey D | 14:18 | scaled | | Tim G | 9:18 | scaled | | grant b | 8:48 Rx | | | Kate D | 16:00 Rx | 50# DB | | Tobie | 11:50 Rx | | | Kim K | 12:57 | FS | | Shashank g | 14:30 Rx2 | | | Shane K | 14:33 Rx3 | | | Shelli A | 13:37 Rx | | | Charles S | 12:47 Rx2 | | | Kenia | 11:47 Rx3 | | | Angel | 13:18 Rx2 | | | Gisela | 10:50 | mod | | Andrea G | 12:39 Rx2 | | | Snohitha | 11:57 | 25# | | Uday | 13:45 Rx3 | 65lbs , 30 DB | | Dan | 9:11 Rx3 | | | Alice | 9:41 Rx3 | | | Sai | 11:24 Rx3 | 45# / Mod 30 reps |
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Warm Up Wednesday 1 November 2023 (Time) DB SNATCH SETUP REVIEW | 2:00 Setup: 1) hips above the knees, but lower than the shoulders 2) flat back 3) body weight rooted through the heels 4) knees tracking the toes Foam roll & PVC during this time* DYNAMIC WARM-UP | 8:00 1 set: :30 bike (easy pace) 10 alternating Spiderman stretches 10 staggered stance good mornings/leg 1 set: :30 bike (moderate pace) 10 alternating Samson lunges w/PVC dislocate 10 alternating DB deadlifts 1 set: :30 bike (moderate pace) 10 air squats 10 alternating DB sumo deadlift high pulls 1 set: :30 bike (fast pace) 10 DB goblet squats 10 alternating DB snatches banded shoulder stretches banded hamstring stretches warrior stretch 3 snatch high pulls 3 power snatch 3 overhead squat initiations 3 above parallel overhead squats 5 tempo overhead squats . 5 overhead squats *strength*
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HIIT-Fit 1 November 2023 (Reps) 36 Minutes 4 Min x 8 Rounds with :30rest between Rounds 4 Min Running Clock (0:00-2:00) Max Effort Row or Run 300 M Row/300 M Run(Alt Rounds) -Rest w/time remaining (2:00-4:00) Rd1: 20 GHD Back Extensions Rd2: 20 Single Arm KB Thrusters(10/10) Rd3: 20 KB Sumo Deadlifts(2KB) Rd4: 20 Burpees Rd5: 20 Burpees Rd6: 20 KB Sumo Deadlifts Rd7: 20 SA KB Thrusters Rd8: 20 GHD Back Extensions -w/time remaining each Round, Max Reps: Double unders/Single unders REST:30 at end of 4 Min Round
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