WOD Blog
 | Mon, Nov 6 2023 |  |
| Monday 6 November 2023 | Warm Up Monday 6 November 2023 | HIIT-Fit 6 November 2023 |
Monday 6 November 2023 (Time, Rx2, Rx3) Gymnastic Strength: EMOM 5: 1 Ring MU 2 strict ring dips – Hold the bottom and top for :01 each. Modify as needed on the low rings RX 4 rounds for time: 15 Toes to Bar 15 front squats (85/115 lb) 50 Double Unders RX2 4 rounds for time: 15 Toes to Eyes 15 front squats (65/95 lb) :30 Double Unders RX3 4 rounds for time: 15 Knee Raises 15 front squats (45/75 lb) 50 Single Unders
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| 1st | 9;46 Rx | Samantha Sy Mon, Nov 6, 2023 | | 2nd | 10:50 Rx | Nichole Mon, Nov 6, 2023 | | 3rd | 7:48 Rx3 | Kenia Mon, Nov 6, 2023 | | 1st | 14:20 Rx | Ben Bar Mon, Nov 6, 2023 | | 2nd | 14:38 Rx | Jacob Br Mon, Nov 6, 2023 | | 3rd | 10:39 Rx2 | Shashank g Mon, Nov 6, 2023 |
| Chrissy | 11:20 Rx3 | | | Kayla se | 9:58 Rx3 | | | Jacob Br | 14:38 Rx | | | Angela C | 9:11 Rx3 | | | Shane S | 9:47 Rx3 | | | Cam N | 8:56 Rx2 | | | Samantha Sy | 9;46 Rx | | | Gretchen | 13:00 | scaled | | Mauricio | 11:01 Rx3 | | | Ben Bar | 14:20 Rx | | | Clay | 12:19 Rx3 | | | Scott P | 11:00 Rx2 | | | David G | 11;43 Rx3 | | | Nichole | 10:50 Rx | | | Cody P | 11:50 Rx2 | | | Viswanath | 13:04 Rx3 | | | Erin B | 8:27 Rx3 | | | Redj | 10:14 Rx3 | | | apurva s | 11:00 | 3 rounds | | Emily B | 9:27 Rx3 | | | Ashley Fi | 13:35 Rx3 | | | Bill | 13:48 | scaled | | Jasmin | 14:25 Rx | | | Chip | 12:05 Rx3 | | | Lynn S | 13:50 Rx3 | | | Léa | 10:40 Rx3 | TTE, :30 dubs | | Josie | 15:00 Rx3 | | | Molly O | 13:40 Rx3 | | | Shane K | 14:38 Rx3 | | | Sai | 14:48 Rx3 | | | Nilsson | 12:00 Rx2 | | | Kristie W | 9:55 | mod 85#HT | | Rees | 11:02 Rx3 | 95 lbs | | Brian H | 11:56 | 45#, TTB | | DeVonna | 11:45 | 35# | | Caitlyn | 9:56 | mod | | Becky | 11:08 | 35# | | Jonathan H | 14:00 | scaled | | Ryan S | 11:27 | mod squats | | grant b | 13:00 Rx | | | Tim G | 16:04 | 3 rounds rx | | Angel | 12:37 Rx3 | | | Kenia | 7:48 Rx3 | | | Justin C | 9:20 Rx2 | 95# | | Shelli A | 9:48 Rx2 | | | Snohitha | 12:06 Rx3 | 55#, TTP | | Shashank g | 10:39 Rx2 | | | Brianna W | 10:30 Rx2 | | | Uday | 10:02 Rx3 | 85 | | Graham | 12:44 Rx2 | | | Sam ra | 10:27 Rx3 | 95 | | Elijah A | Open | scaled |
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Warm Up Monday 6 November 2023 (Time) 20 jumping jacks 4 seal to down dog 8 alt Samson lunge w dislocate 8 mountain climbers 8 counter balance squats 20 penguin taps 8 scap pulls 5 scap retracts :10 Lsit hold :10 hollow hold on rings Banded shoulder Piriformis stretch Frog stretch 5 front squat initiates 5 tempo front squats 5 front squats 5 kip swings 5 t2e 5 t2b 3-5 false grip low ring transitions 3 negatives 1-2 ring dips
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HIIT-Fit 6 November 2023 (Reps) 30 Minutes 4 Minutes x 6 Rounds with :60Rest between Rounds 4 Minutes Rounds 1 and 2: Perform 1 round of 9 DB Deadlift 9 DB Front Squat 9 DB Push Press Rounds 3 and 4: Perform 2 rounds of 6 DB Deadlift 6 DB Front Squat 6 DB Push Press Rounds 5 and 6: Perform 3 rounds of 3 DB Deadlift 3 DB Front Squat 3 DB Push Press -Then with time remaining each round Ladder 3...6...9...12... Burpees Box Jump overs Burpee Box Jump overs **Pick up where you left off each round
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