WOD Blog
 | Thu, Nov 9 2023 |  |
| Thursday 9 November 2023 | Warm Up Thursday 9 November 2023 | HIIT-Fit 9 November 2023 |
Thursday 9 November 2023 (Reps, Rx2, Rx3) 🎉ANNOUNCEMENTS🎉 1 - Barbell Massacre: this Saturday 8-3 2 - Turkey Bowl - Sunday 11/19 1PM RX 20 Min EMOM 1- 10M Shuttle Runs 2- One Leg Squats 3- Sit ups 4- KB Swings (53/70) RX2 20 Min EMOM 1- 10M Shuttle Runs 2- One Leg Squats to target below parallel 3- Sit ups 4- KB Swings (35/53) RX3 20 Min EMOM 1- 10M Shuttle Runs 2- Sitting to standing One Leg Squats 3- Sit ups 4- KB Swings (25/35)
| 0% |  | |  | 0% |
| 1st | 389 Rx | Nichole Thu, Nov 9, 2023 | | 2nd | 301 Rx2 | DeVonna Thu, Nov 9, 2023 | | 3rd | 338 Rx3 | Kenia Thu, Nov 9, 2023 | | 1st | 268 Rx | Nilsson Thu, Nov 9, 2023 | | 2nd | 370 Rx2 | John B Thu, Nov 9, 2023 | | 3rd | 315 Rx2 | Prathap Thu, Nov 9, 2023 |
| Angela C | 363 Rx2 | | | DeVonna | 301 Rx2 | | | Cody P | 245 Rx2 | | | Jacob Br | Open | scaled | | Nick T | Open | scaled | | Scott P | 301 Rx2 | | | Mauricio | 198 Rx3 | | | Prathap | 315 Rx2 | | | Nichole | 389 Rx | | | Ryan S | 330 | Mod | | Clay | 248 Rx2 | | | apurva s | 266 Rx3 | | | Nilsson | 268 Rx | | | Hannah S | 277 Rx3 | | | Laura B | 330 Rx3 | | | Ashley Fi | 368 Rx2 | | | Molly O | 332 Rx2 | | | Bill | 180 | :))) | | Shelley S | 320 Rx2 | | | Kendall B | 263 Rx3 | 44# | | Chip | 313 Rx3 | | | Lynn S | 323 Rx3 | | | Rees | 330 Rx3 | | | Jake L | 265 Rx2 | | | Darcy C | Mod Rx3 | | | Justin C | 299 Rx2 | | | Jeffrey D | 342 Rx3 | | | Jules | 381 Rx | | | Tobie | 360 Rx2 | RX kb | | Kenia | 338 Rx3 | | | Angel | 291 Rx2 | Rx kb | | John B | 370 Rx2 | RX kb | | Val | 271 Rx3 | | | Gisela | 340 Rx3 | | | Uday | 368 Rx3 | | | Andrea G | 265 Rx3 | | | Steven L | 299 Rx2 | |
|
Warm Up Thursday 9 November 2023 (Time) 1-2 sets: 5 seal to down dog 8 alt mountain climbers 8 alt 90/90 hip rotations 5 bootstrappers 2 sets: 5 shuttles 10 alt forward step lunges 10 sit ups 5 kb hikes (lt kb) 3-5 mins to foam roll 3/3 worlds greatest stretch 4 seated to standing pistols 4 pistols to a target 4 counter balance or banded pistols 4 pistols 1x light weight, 1x wod weight 5 Russian swings 5 KBS
| 0% |  | |  | 0% |
|
HIIT-Fit 9 November 2023 (Reps) 35 Minutes 5 Minute Round x 6 REST:60 Between Rounds 5 Minute Running Clock 16/12 Calorie Row Sprint (:45 Goal) REST:30 12 x 10M Shuttle Sprint REST:30 -into- 25 Wallballs/20 KB Power Cleans(10/10TNG)* AMRAP w/time remaining:Hanging Knee Raises REST:60 *Wallballs/KB Power Cleans Rounds 1,2,3: Wallballs Rounds 4,5,6: KB Power Cleans
| 0% |  | |  | 0% |
|