WOD Blog
 | Fri, Nov 10 2023 |  |
| Friday 10 November 2023 | Warm Up Friday November 10 2023 | HIIT-Fit 10 November 2023 |
Friday 10 November 2023 (Time, Rx2, Rx3) 8 Min to Build to a heavy double Power Clean RX 3 rounds for time: 5 Ring MU 10 C2B 10 deadlifts (135/185 lb) RX2 3 rounds for time: 5 C2B 10 Push ups 10 Kipping Pull-ups 10 deadlifts (95/135 lb) RX3 3 rounds for time: 5 Negative Pull ups 10 Elevated push-ups 10 ring rows 10 deadlifts (65/95 lb)
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| 1st | 4:47 Rx3 | Erin B Fri, Nov 10, 2023 | | 2nd | 6:17 Rx3 | Léa Fri, Nov 10, 2023 Saba Fri, Nov 10, 2023 | | 3rd | 7:29 Rx3 | DeVonna Fri, Nov 10, 2023 | | 1st | 6:00 Rx | John B Fri, Nov 10, 2023 | | 2nd | 9:34 Rx | Ben Bar Fri, Nov 10, 2023 | | 3rd | 7:02 Rx2 | Scott P Fri, Nov 10, 2023 |
| Angela C | 6:11 Rx3 | | | Kayla se | 5:49 Rx3 | | | DeVonna | 7:29 Rx3 | | | Gretchen | 7:36 Rx3 | | | Scott P | 7:02 Rx2 | | | Mauricio | 8:19 Rx3 | | | Ben Bar | 9:34 Rx | | | Saba | 6:17 Rx3 | | | Prathap | 9:22 Rx2 | | | David G | 7:41 Rx3 | | | Ryan S | 11:11 Rx3 | MOD | | Erin B | 4:47 Rx3 | | | Hannah S | 4:49 Rx3 | | | Kristie W | 6:03 Rx3 | 85# | | Léa | 6:17 Rx3 | | | Ashley Fi | 7:10 Rx2 | | | Bill | 7:20 Rx3 | | | Jasmin | 8:17 Rx2 | | | Lynn S | 7:52 Rx3 | | | Chip | 6:27 Rx3 | | | Shelley S | 7:15 Rx3 | 95 | | Amanda Lo | 7:10 Rx2 | | | Sai | 7:31 Rx3 | | | Jonathan H | 7:34 Rx3 | | | John B | 6:00 Rx | | | Kristine | 4:28 Rx3 | | | Adam D | 6:00 Rx2 | | | Shashank g | 8:35 Rx3 | | | Shane K | 7:52 Rx2 | | | Uday | 6:36 Rx3 | 135lbs |
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Warm Up Friday November 10 2023 (No Results Tracked) Warm up 200m run 2 sets 8 good mornings 8 Scoops 5 push ups 5 Ys + 5 ring rows on low rings 5 glute bridges 5 Squat to stand :30 dead hang (rings or bar) 100m run :45/:15 Banded tricep/front rack stretch Banded lat stretch Banded pec/shoulder Forearm/wrist stretch RMU prep 2 small swings into 1 big swing x3 1 swing into rings to rib cage x 3 1 RMU Pull-up prep 5 scap pulls 3 strict pull ups 5 kip swings 5 pull ups 3 chest to bar W/ 3 deadlift 3 muscle cleans 3 tall power cleans 3 power clean with a 4 sec pull 3 power clean Add starting weight
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HIIT-Fit 10 November 2023 (Reps) 32 Minutes Alt between TABATA's 4 Minute Tabata :20work/:10rest Bike Sprint Bumper Plate GTOH Bike Sprint Bumper Plate Skaters Bike Sprint Bumper Plate OH Tricep Ext Bike Sprint Up Down Plate Hop 4 Minute Tabata :20work/:10rest Single unders/Double unders Bumper Plate Pullover Crunch Single unders/Double unders Bumper Plate Russian Twist Single unders/Double unders Plate OH Leg Raises Single unders/Double unders Plank Plate Walkovers
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