WOD Blog
 | Wed, Oct 5 2022 |  |
| Wednesday 5 October 2022 | Warm up Wednesday 5 October | Deadlift 2 Rep Max | HIIT-Fit 5 October 2022 | Other Results |
Wednesday 5 October 2022 (Rounds, Rx2, Rx3) STRENGTH ON A 20:00 RUNNING CLOCK... Build to a Heavy 2-Rep Deadlift THEN: WORKOUT AMRAP x 12 MINUTES 21 Double Unders (RX 2: :30 DU attempt) (RX 3: 42 Single Unders 15 Russian KB Swings (53/35)|(RX 2: 35/26)(RX 3: 22/15) 9 Up-Downs over the Bar 3 Deadlifts (225/155)|(RX 2: 155/105)(RX 3: 135/95)
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| 1st | 6+25 Rx | Samantha Bu Wed, Oct 5, 2022 | | 2nd | 4+21 Rx2 | Lynn S Wed, Oct 5, 2022 | | 3rd | 6 Rx3 | Rhonda D Wed, Oct 5, 2022 | | 1st | 6+15 Rx | Ben Bar Wed, Oct 5, 2022 | | 2nd | 5+36 Rx | Tim G Wed, Oct 5, 2022 | | 3rd | 3+41 Rx | Adam D Wed, Oct 5, 2022 |
| DeVonna | 5+36 Rx3 | | | Angela C | 5+45 Rx3 | | | Corey | 5 Rx2 | | | Lori A | 6+38 Rx3 | | | Emily K | 8+22 Rx | | | Samantha Bu | 6+25 Rx | | | Caity R | 4+42 Rx2 | | | Léa | 5+7 Rx3 | | | Jacob Br | 4+37 Rx2 | | | Jules | 8 Rx | | | William K | 7+26 Rx | | | Mauricio | 5 Rx3 | | | Darcy C | 6+36 Rx3 | | | Dan | 6+2 Rx2 | | | Andrew b | 5+27 Rx2 | | | Michael M | 5 Rx3 | | | Michelle M | 5 Rx3 | | | Adam D | 3+41 Rx | | | Naomi | 4 Rx3 | #155 / #35 | | Bill | 3 Rx3 | | | Laura B | 6 Rx3 | | | Linda B | 5+10 Rx3 | | | Malissa | 6 Rx3 | | | Carey | 4 Rx3 | | | Ben S | 6 Rx | | | Ashley S | 4+45 Rx3 | | | Charlie E | 6 Rx3 | | | Travis | 4+36 Rx2 | | | Molly O | 4+45 Rx2 | | | Charles S | 4+34 Rx2 | | | Sam Re | 8+4 Rx | | | Jake L | 5+21 Rx | | | Jordan A | 4 Rx3 | | | Natalie M | 5+24 Rx3 | | | Tim G | 5+36 Rx | | | Ben Bar | 6+15 Rx | | | Chip | 5+11 Rx3 | | | Lynn S | 4+21 Rx2 | | | Jenni | 5 Rx3 | | | Joseph B | 6 Rx3 | SU | | Chris W | 6 Rx | | | Kate D | 6+21 Rx2 | | | Amy S | 4+21 Rx | | | Amanda Lo | 6+28 Rx2 | | | Kim K | 5+31 Rx2 | | | Shelli A | 5 Rx3 | | | Rhonda D | 6 Rx3 | | | Lauren K | 7+33 Rx | | | Andrea R | 5+6 Rx2 | | | Hillary | 4+14 Rx | | | Gisela | 5+41 Rx2 | |
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Warm up Wednesday 5 October (No Results Tracked) WARM-UP 200m Run 1:00 Jump Rope Then Immediately Into... 2 ROUNDS FOR QUALITY 10 Good Mornings (Bodyweight) 5/5 Kettlebell Romanian Deadlift (Light) 10 Russian Kettlebell Swings (Light) 5 Up-Downs Mobility: Banded Hamstring Stretch 10 DownDog into Seal Stretch 5 PVC Hip Hinges 5 DL (mid shin to knee) 5 DL (knee to extension) 5 DL 5 DL (lt wt) focus on set up and taking slack out of the bar)
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Deadlift 2 Rep Max (Weight, 2 Rep Max) Establish a 2 rep max deadlift
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| 1st | 195 Rx | Samantha Bu Wed, Oct 5, 2022 | | 2nd | 185 Rx | Lynn S Wed, Oct 5, 2022 | | 3rd | 165 Rx | DeVonna Wed, Oct 5, 2022 | | 1st | 425 Rx | Ben Bar Wed, Oct 5, 2022 | | 2nd | 365 Rx | Nilsson Wed, Oct 5, 2022 Charles S Wed, Oct 5, 2022 | | 3rd | 315 Rx | Jacob Br Wed, Oct 5, 2022 |
| DeVonna | 165 Rx | 3rd | | Angela C | 125 Rx | | | Corey | 265 Rx | | | Lori A | 125 Rx | | | Samantha Bu | 195 Rx | 1st | | Caity R | 155 Rx | | | Léa | 95 Rx | 5th | | Jacob Br | 315 Rx | 3rd | | Mauricio | 250 Rx | 8th | | Darcy C | 156 Rx | | | Dan | 285 Rx | 5th | | Andrew b | 265 Rx | | | Michael M | 245 Rx | | | Michelle M | 175 Rx | | | Adam D | 270 Rx | 7th | | Naomi | 235 Rx | | | Bill | 205 Rx | 9th | | Laura B | 135 Rx | | | Linda B | 125 Rx | | | Malissa | 185 Rx | | | Carey | 275 Rx | | | Jules | 200 Rx | | | Ben S | 365 Rx | | | Ashley S | 125 Rx | | | Charlie E | 315 Rx | | | Travis | 225 Rx | | | Molly O | 145 Rx | | | Charles S | 365 Rx | 2nd | | Sam Re | 385 Rx | | | Anthony | 275 Rx | 6th | | Nilsson | 365 Rx | 2nd | | Jake L | 295 Rx | | | Jordan A | 115 Rx | | | Natalie M | 185 Rx | | | Tim G | 305 Rx | 4th | | Ben Bar | 425 Rx | 1st | | Chip | 275 Rx | 6th | | Lynn S | 185 Rx | 2nd | | Jenni | 205 Rx | | | Joseph B | 395 Rx | | | Chris W | 400 Rx | | | Kate D | 240 Rx | | | Amy S | 245 Rx | | | Amanda Lo | 155 Rx | | | Kim K | 135 Rx | | | Shelli A | 255 Rx | | | Rhonda D | 125 Rx | 4th | | William K | 385 Rx | | | Lauren K | 245 Rx | | | Emily K | 265 Rx | | | Andrea R | 195 Rx | | | Hillary | 185 Rx | | | Gisela | 185 Rx | |
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HIIT-Fit 5 October 2022 (Rounds) Running Clock for 30 Minutes: 15 Min AMRAP 3/arm DB Snatch 6 DB Straight Leg Sit-ups 9/7 Cal Bike Directly into... 15 Min AMRAP 12/10 Cal Row 15 Burpee Box Jump Overs
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| Andrea R | 12+1 | scaled | | Bartman | 13 | scaled | | Henry B | :) | scaled | | Lynda | 12 | scaled |
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