WOD Blog
 | Fri, Nov 17 2023 |  |
| Friday 17 November 2023 | Warm Up Friday 17 November 2023 | HIIT-Fit 17 November 2023 | Other Results |
Friday 17 November 2023
(Time, Rx2, Rx3)
🎉Turkey Bowl SUNDAY 1PM @ Rock Creek🎉
RX
For time:
21-15-9:
Thrusters (65/95 lb)
Pull-ups
RX2
For time:
21-15-9
Thrusters (55/75 lb)
Pull-ups
RX3
For time:
21-15-9:
Thrusters (35/45 lb)
Jumping pull-ups
Not for time:
Rest 4 Minutes and complete a
One mile run for cool down and lung care.
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| 1st | 4:03 Rx | Nichole Fri, Nov 17, 2023 | | 2nd | 5:50 Rx | Samantha Sy Fri, Nov 17, 2023 | | 3rd | 5:38 Rx3 | Erin B Fri, Nov 17, 2023 | | 1st | 5:19 Rx | Matt A Fri, Nov 17, 2023 | | 2nd | 6:36 Rx | Jacob Br Fri, Nov 17, 2023 | | 3rd | 6:53 Rx | Nick T Fri, Nov 17, 2023 |
| Angela C | 5:11 Rx3 | | | Jacob Br | 6:36 Rx | | | Nick T | 6:53 Rx | | | DeVonna | 6:23 Rx3 | | | Cody P | 8:10 Rx2 | | | Ryan S | :) | Open | | Scott P | 9:10 Rx2 | | | Prathap | 9:11 Rx2 | | | Nichole | 4:03 Rx | | | Sam ra | 9:00 Rx | | | Steven T | 6:20 Rx3 | | | Erin B | 5:38 Rx3 | | | Misty T | 7:27 Rx3 | | | Ashley Fi | 7:04 Rx3 | | | Laura B | 5:26 | 15# | | Molly O | 7:23 Rx3 | | | Amanda Lo | 6:19 Rx3 | 45, pull ups | | Kristie W | 5:54 | scaled | | Samantha Sy | 5:50 Rx | | | Matt A | 5:19 Rx | | | Darcy C | 7:35 | scaled | | grant b | 4:26 Rx | | | Rees | 5:22 Rx3 | 65# | | Jonathan H | 7:10 Rx3 | | | Shashank g | 9:15 Rx | | | Shane K | 8:10 Rx | | | Uday | 7:58 Rx2 | |
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Warm Up Friday 17 November 2023
(Time)
20 jumping jacks
5 inchworm pushups
5 post squats
5 alt figure 4
5 slow kips
2-3 sets:
5 air squats —> jumping air squats
3 scarecrow press
5 ring rows —> kip swings
Banded shoulder stretches
Hip wall stretches
3-5 strict pull ups or vrr
8 kip swings
5 pull ups
Empty barbell:
3 power cleans
3 front squats
3 strict press
3 push press
3 thrusters
PRIMER- 3 rounds:
3 thrusters
3 pull ups
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HIIT-Fit 17 November 2023
(Time)
For Time:
80/60 Calorie Bike
:60REST after every 20/15 calories
-Into-
Chipper: 3 Rounds
20 Wall balls
20 GHD Back Extensions
20 Alt DB Devils Press
20 Abmat Sit-ups
:60REST between rounds
-Into-
800 M Run
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| Scott P | FRAN | 9:10 | Rx2 75lb thrusters |
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