WOD Blog
 | Tue, Nov 7 2023 |  |
 | Gymversary: Shelli G(4) |
| Tuesday 7 November 2023 | Warm Up Tuesday 7 November 2023 | HIIT-Fit 7 November 2023 | Other Results |
Tuesday 7 November 2023 (Rounds, Rx2, Rx3) 🎉ANNOUNCEMENTS🎉 1. Barbell Massacre: Saturday, 11 Nov - we have ten teams competing 2. Turkey Bowl: Sunday, 19 November 1PM @ Rock Creek- fun for the whole family! STRENGTH: 5 sets for load: 3 split jerks – Lift once every 3:00. RX 6 Min AMRAP 5 box jumps (20/24) 5 burpees 5 V-ups RX3 6 Min AMRAP 5 box jumps (16/20) 5 burpees 8 AltV-ups
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| 1st | 9 Rx | Samantha Sy Tue, Nov 7, 2023 | | 2nd | 5+7 Rx | Kenia Tue, Nov 7, 2023 | | 3rd | 5 Rx | Erin B Tue, Nov 7, 2023 | | 1st | 7+8 Rx | Mason M Tue, Nov 7, 2023 | | 2nd | 7+5 Rx | Luke Sy Tue, Nov 7, 2023 | | 3rd | 7 Rx | Sam ra Tue, Nov 7, 2023 Ben Bar Tue, Nov 7, 2023 Jacob Br Tue, Nov 7, 2023 |
| Jacob Br | 7 Rx | | | Angela C | 6+9 Rx3 | | | Kayla se | 7 Rx3 | | | DeVonna | 5 Rx3 | | | Brian B | 4+9 Rx3 | | | Gretchen | 4 | scaled | | Cody P | 6 Rx3 | | | Mauricio | 4 Rx3 | | | Saba | 4+5 Rx3 | | | David G | 3+9 Rx3 | | | Ryan S | 5+9 Rx | | | Ben Bar | 7 Rx | | | Prathap | 5+8 Rx3 | | | Sam ra | 7 Rx | | | Viswanath | 4+5 Rx3 | | | Taylor P | 5 Rx | | | Clay | 5+7 Rx3 | | | Erin B | 5 Rx | | | Mason M | 7+8 Rx | | | Redj | 6+10 Rx3 | | | Hannah S | 5 Rx | | | Sierra D | 4+8 Rx3 | | | Bill | 4 | Mod | | Jasmin | 6+8 Rx | | | Léa | 6+3 | SU, EB, AMSU | | Shelley S | 5+10 Rx3 | | | Samantha Sy | 9 Rx | | | Laura B | 5+10 Rx3 | | | Adam D | 7 Rx | | | Rees | 5+1 Rx3 | | | Jake L | 5+5 Rx | | | grant b | 7 Rx | | | Brian H | 7 | mod | | Luke Sy | 7+5 Rx | | | Josalin | 7+5 Rx3 | | | Tim G | 5+8 Rx | | | Becky | 5 Rx3 | | | Tobie | 8+1 | mod step up | | Darcy C | 5+10 Rx | | | Angel | 5+8 Rx3 | | | Charles S | open | open | | Kenia | 5+7 Rx | | | Justin C | 6+2 Rx | | | Shelli A | 5+3 Rx | | | Gisela | 6 | mod SU | | Jeffrey D | 7+5 Rx | | | Shashank g | 6+2 Rx | | | Bharat | 3 Rx | | | Brianna W | 5 Rx | |
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Warm Up Tuesday 7 November 2023 (Time) 5 push up to deal to down dog 8 alt twisted cross 8 alt Samson w pass through 5 scarecrow presses 1-2 sets 8 jumping air squats 8 up downs 8 straight leg sit ups 8 around the worlds 8 strict press Thoracic opener on foam roller Elevated child’s pose Elevated pigeon pose Receiving position setup: - Feet squat width apart - Back knee bent - Front foot turned slightly in and the shin vertical - Hip and the back knee in line - Torso upright - Arms locked out and fully extended with the bar stacked over the middle of the head 1x PVC, 1x BB: 5 jump and lands (hands at sides) 5 jump, punch & land (hands only) 5 split jerks, hold in catch 5 split jerks
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HIIT-Fit 7 November 2023 (Reps) 38 Minutes 5 x thru 2 Minutes :45 Bike Sprint for Calories Max Reps, GHD Sit-ups REST:30 2 Minutes :30 Bike Sprint for Calories Max Reps, Alt DB Snatches REST:30 2 Minutes :15 Bike Sprint for Calories Max Reps, DB Box Step ups (2DB,Farmers Carry Position) REST:30
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