WOD Blog
 | Wed, Nov 15 2023 |  |
| Wednesday 15 November 2023 | Warm Up Wednesday 15 November 2023 | HIIT-Fit 15 November 2023 |
Wednesday 15 November 2023
(Rounds, Rx2, Rx3)
🎉Turkey Bowl SUNDAY 1PM @ Rock Creek🎉
RX
AMRAP 22:
15 box jumps (20/24 in)
12 push presses (75/115 lb)
10/12 Cal bike
9 toes-to-bars
– Step down from the box.
RX2
AMRAP 22:
15 box jumps (20/24 in)
12 push presses (65/95 lb)
10/12 Cal bike
9 toes-to-eyes
– Step down from the box.
RX3
AMRAP 22:
15 box step-ups (12 in)
12 push presses (35/45 lb)
8/10 Cal bike
9 lying toes-to-bars or Knee raises
– Step down from the box.
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| 1st | 6+27 Rx | Samantha Sy Wed, Nov 15, 2023 | | 2nd | 5+37 Rx | Nichole Wed, Nov 15, 2023 | | 3rd | 6+27 Rx3 | Erin B Wed, Nov 15, 2023 | | 1st | 5 + 39 Rx | Jacob Br Wed, Nov 15, 2023 | | 2nd | 5+1 Rx | Ben Bar Wed, Nov 15, 2023 | | 3rd | 5 Rx | Nilsson Wed, Nov 15, 2023 |
| Angela C | 6 + 21 Rx3 | | | Jacob Br | 5 + 39 Rx | | | DeVonna | 5 + 21 Rx3 | First T2B 🎉 | | Phillip A | 3 + 44 Rx2 | | | Gretchen | 6 + 3 Rx3 | | | Saba | 4+15 Rx3 | | | Ryan S | 4+39 Rx2 | | | Nichole | 5+37 Rx | | | Viswanath | 5+8 Rx3 | | | Ben Bar | 5+1 Rx | | | Steven T | 5 Rx3 | | | Erin B | 6+27 Rx3 | | | Samantha Sy | 6+27 Rx | | | Kayla se | 6+27 Rx3 | | | Misty T | 4+27 | Mod #25 | | apurva s | 5+34 Rx3 | | | Sierra D | 4+10 Rx3 | 65# | | Bill | 4 | scaled | | Ashley Fi | 5 Rx3 | 55#, TTB, BJ) | | Molly O | 5+12 Rx3 | 45#, TTE, BJ | | Jasmin | 6+2 Rx3 | 55#, TTB, BJ | | Chip | 6+10 Rx3 | | | Léa | 6+8 Rx3 | | | Ben S | 5+39 Rx | | | Sam Re | 7+10 Rx | | | Nilsson | 5 Rx | | | April | 5+33 Rx3 | | | Brian H | 5+22 Rx3 | | | Rees | 7+34 Rx3 | | | Jake L | 5+2 Rx2 | | | Jonathan H | 5+3 Rx3 | | | Jeffrey D | 4+16 Rx3 | | | grant b | 6 Rx | | | Tim G | 4+23 Rx | | | Becky | 6+30 Rx3 | | | Kim K | 5+24 Rx3 | | | Angel | 5+16 Rx3 | 95# | | Charles S | 4+20 Rx | | | Kenia | 5+6 Rx3 | | | Gisela | 6+23 | mod | | Andrea G | 4+38 Rx2 | | | Cody P | 4+18 Rx2 | | | Shashank g | 4+33 Rx2 | | | Sai | 4 Rx3 | 55 | | Aravind | 4 Rx3 | 35 | | Elijah A | 5+5 Rx2 | | | Graham | 6+22 Rx2 | | | Uday | 4+39 Rx3 | 75 | | Sam ra | 4+41 Rx3 | Step up |
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Warm Up Wednesday 15 November 2023
(Time)
3 rounds: (:30 each)
Bike —> Bike —> Bike
Box step ups —> jumping air squats —> tuck jumps
Banded strict press —> strict press —> strict press
Scap retracts —> kip swings —> knee raises
Worlds greatest stretch
Piriformis stretch
Overhead stretch
5 kipping knee raises
5 toes to eyes
5 t2b
3 box jumps
5 dip and drive, no press
5 push press
*load bar*
Practice:
3 box jumps
3 push press
5 cal bike
3 t2b
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HIIT-Fit 15 November 2023
(Distance)
Max Meter Row in 30 Minutes
Every 3 Minutes Complete:
10 DB Walking Lunges (2DB,FC Position)
5 DB Push Press (2DB)
Lunges/Push Press @
3:00
6:00
9:00
12:00
15:00
18:00
21:00
24:00
27:00
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