WOD Blog
 | Mon, Nov 20 2023 |  |
| Monday 20 November 2023 | HIIT-Fit 20 November 2023 | Warm Up Monday 20 November 2023 |
Monday 20 November 2023 (Rounds, Rx2, Rx3) RX 6 x 3min AMRAPS: 3 Sandbag Cleans (70/100) 6 Push Ups 9 Cal Row *rest 1min b/t - Start where you left off. RX2 6 x 3min AMRAPS: 3 Sandbag Cleans (50/70) 6 HR Push Ups 9 Cal Row *rest 1min b/t* RX3 6 x 3min AMRAPS: 3 Sandbag Cleans (30/50) 6 Elevated Push Ups 9 Cal Row *rest 1min b/t*
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| 1st | 12+9 Rx | Samantha Sy Mon, Nov 20, 2023 | | 2nd | 14 Rx3 | Kenia Mon, Nov 20, 2023 | | 3rd | 13+9 Rx3 | Alice Mon, Nov 20, 2023 | | 1st | 19+3 Rx | Mason M Mon, Nov 20, 2023 | | 2nd | 19+1 Rx | John B Mon, Nov 20, 2023 | | 3rd | 18 Rx | Christian L Mon, Nov 20, 2023 |
| Chrissy | 9 Rx | | | DeVonna | 12 Rx3 | | | Nick T | 15+13 Rx | | | Angela C | 12+9 Rx3 | | | Samantha Sy | 12+9 Rx | | | Scott P | 15 Rx2 | | | Kayla se | 10+5 Rx3 | | | Ryan S | 16+9 Rx3 | | | Saba | 11+4 Rx3 | | | David G | 9 Rx3 | | | Gretchen | 10+9 Rx3 | | | Mason M | 19+3 Rx | | | Snohitha | 10+5 Rx3 | | | Erin B | 12+9 Rx3 | | | Clay | 15 Rx3 | Rx push ups | | Taylor P | 11 Rx3 | RX2 sandbag | | Matt A | 15 Rx | | | Steven T | 12 Rx3 | Mod | | Ben Bar | 13 Rx | | | Natalie M | 10+3 Rx3 | | | Bill | 5 Rx3 | | | Ashley Fi | 12+3 Rx2 | | | Chip | 12+3 Rx3 | | | Lynn S | 13+3 Rx3 | | | Jasmin | 12+1 Rx | | | Redj | 12 Rx2 | | | Norm | 14 Rx2 | Mod w Bike, Jesse 11 RX2 | | Molly O | 13+3 Rx2 | | | Blake | 15+9 Rx | | | Autumn | 11+9 Rx3 | | | Ben S | 17+11 Rx | | | Kelley P | 13+11 Rx2 | | | Kate D | 16+9 Rx | | | William K | 17+11 Rx | | | Jules | 14 Rx | | | Justin B | 19+9 Rx2 | | | Rees | 14 Rx3 | | | Caitlyn | 12+3 Rx2 | | | Prathap | 14+3 Rx3 | | | Kristine | 14+9 Rx3 | | | Tim G | 13+7 Rx | | | Nilsson | 15+13 Rx | | | Luke Sy | 17+9 Rx | | | Amber B | 11 Rx3 | | | Darcy C | 12 Rx3 | | | Tobie | 15+4 Rx | | | John B | 19+1 Rx | | | Charles S | 14 Rx | | | Alice | 13+9 Rx3 | | | Shelli A | 13+12 Rx2 | | | grant b | 19+13 Rx | | | Cody P | 16+9 Rx2 | | | Shashank g | 11 Rx2 | | | Angel | 14+8 Rx | | | Kenia | 14 Rx3 | | | Brianna W | 12+12 Rx2 | | | Gisela | 13+14 Rx3 | | | Christian L | 18 Rx | | | Andrea G | 14+9 Rx2 | | | Elijah A | 13+14 Rx | | | Sam ra | 17+14 Rx3 | |
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HIIT-Fit 20 November 2023 (Time) Partner Workout For Time: Chipper **Can be done solo 1000 M Run or Max Burpees* 100 DB Goblet Squats 100 Pull-ups 100 Box Jump Overs 100 Alt DB Clean & Press 100 GHD Sit-ups 1000 M Run or Max Burpees* One partner works at a time except for Run/Burpees *Run/Burpees: First Run Partner A: 1000 M Run Partner B: Max Reps, Burpees Second Run Partner A: Max Reps, Burpees Partner B: 1000 M Run Score: Time to complete and total Burpee Reps
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Warm Up Monday 20 November 2023 (Time) Pass throughs, leg swings, good mornings 5 inchworm push-ups 10 alt Spider-Man’s 10 alt twisted cross 500m row w/ a KB: 2 sets 10 alt plank pull throughs 5/5 kb cleans 5/5 windmills 10 alt v-ups Smash pecs, triceps, lats, traps Pec doorway stretch 3-way hip stretch w sandbag: 5 deadlifts 4 alt cleans 3 negative push ups 5 HR push ups 5 push ups 250m race w friends
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