WOD Blog
 | Wed, Nov 8 2023 |  |
| Wednesday 8 November 2023 | Warm Up Wednesday 8 November 2023 | HIIT-Fit 8 November 2023 |
Wednesday 8 November 2023 (Time, Rx2, Rx3) RX 5 rounds for time: 10/12 Cal Bike 7 hang power snatches (75/115) 2 rope climbs RX2 5 rounds for time: 10/12 Cal Bike 7 hang power snatches (55/75) 1 rope climbs RX3 5 rounds for time: 8/10 Cal Bike 7 hang power snatches (35/45) 3 Pull to standing or J-hook clamps
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| 1st | 9:42 Rx3 | Erin B Wed, Nov 8, 2023 | | 2nd | 11:27 Rx3 | Léa Wed, Nov 8, 2023 | | 3rd | 12:17 Rx3 | Kenia Wed, Nov 8, 2023 | | 1st | 16:58 Rx | Ben Bar Wed, Nov 8, 2023 | | 2nd | 12:07 Rx2 | Elijah A Wed, Nov 8, 2023 | | 3rd | 12:17 Rx2 | Angel Wed, Nov 8, 2023 |
| Chrissy | 12:00 | scaled | | Jacob Br | 0 | Open | | Angela C | 10:52 Rx3 | | | Gretchen | 11:33 | scaled | | Nakshathra | 12:30 | 4 rounds | | Nick T | 16:00 Rx2 | | | Cody P | 16:40 Rx2 | | | Ben Bar | 16:58 Rx | | | Ryan S | 12:29 | scaled | | Prathap | 14:50 Rx2 | | | Erin B | 9:42 Rx3 | | | Clay | 10:50 Rx3 | | | Taylor P | 11:09 Rx3 | | | Léa | 11:27 Rx3 | 2 half climbs | | Bill | 15:20 Rx3 | | | Ashley Fi | 12:58 Rx3 | | | Caitlyn | 11:47 | Mod | | Lynn S | 13:39 Rx3 | | | Chip | 13:01 Rx3 | | | Nilsson | 13:20 Rx2 | | | Emily B | 13:31 Rx3 | | | Sai | 18:53 Rx3 | | | Adam D | 12:34 Rx2 | 95# | | Brian H | 13:29 Rx3 | | | Jake L | 12:42 Rx2 | | | Joseph B | 10:50 Rx2 | | | grant b | 11:54 Rx | | | Becky | 13:29 Rx3 | | | Tobie | 18:33 Rx2 | RX but 1 legless rope | | Shelli A | 14:08 Rx2 | | | Kenia | 12:17 Rx3 | | | Angel | 12:17 Rx2 | | | Shashank g | 12:57 Rx3 | | | Bharat | 15:42 Rx3 | | | Elijah A | 12:07 Rx2 | | | Gisela | 11:19 Rx3 | | | Andrea G | 12:28 Rx2 | |
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Warm Up Wednesday 8 November 2023 (Time) 1min bike 1-2 sets 10 Spider-Man stretches 10 Samson lunges with pass through 10 banded pull aparts 1min bike 1-2 sets 5/5 windmills 8 btn banded strict press 3 plank pulls Banded shoulder stretches Couch stretch 5 snatch deadlifts 5 hang high pulls 5 hang muscle snatch 5 btn snatch push jerks 5 hang power snatch Rope progression: hanging knee raises j-hooks j-hook pulls 1/2 or full climb
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HIIT-Fit 8 November 2023 (Time) For Time on Running Clock Part A: 1 Mile Run REST 3 Minutes Part B: 4 Rounds 50 M Sandbag Bearhug Carry :60Rest 25 M Sled Push x 2 :60Rest 12 DB Bench Press or 12 Pull-ups(Alt Rounds) :60Rest
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| Elizabeth | 31:20 | Sveta 31:19 | | Andrea R | 36:00 | HF | | Madison K | 25:40 | HF | | Zander | 25:50 | HF | | Henry B | 33:00 | HF | | Shane K | 32:58 | HF | | Olivia D | HF | HF | | Joseph D | HF | HF | | Kate D | HF | HF |
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