WOD Blog
 | Mon, Oct 10 2022 |  |
 | Happy Birthday: Lynn B |
| Monday 10 October 2022 | HIIT-Fit 10 October 2022 | Warmup Monday 10 October 2022 | Other Results |
Monday 10 October 2022
(Rounds, Rx2, Rx3)
STRENGTH (TC:16:00)
6x5 @ 70-75% Push Press*
*Base percentages off 2-Rep Heavy.
THEN:
AMRAP 12 MINUTES:
5 Power Clean and Jerk (185/125)
10 GHD
100 M run
(Rx2: 135/95; Rx3: 95/65)
(Rx2: V-ups; Rx 3: Alt. v-ups)
| 0% |  | |  | 0% |
| 1st | 5+14 Rx2 | Nichole Mon, Oct 10, 2022 | | 2nd | 5+5 Rx2 | Samantha Bu Mon, Oct 10, 2022 | | 3rd | 6+2 Rx3 | Erin B Mon, Oct 10, 2022 | | 1st | 5+1 Rx | Luke Sy Mon, Oct 10, 2022 | | 2nd | 6+7 Rx2 | Dylan Wa Mon, Oct 10, 2022 | | 3rd | 6+5 Rx2 | Ben Bar Mon, Oct 10, 2022 |
| Dylan Wa | 6+7 Rx2 | GHD | | Ben Bar | 6+5 Rx2 | GHD | | Andrew b | 5 Rx2 | | | Paige b | 6+1 Rx3 | | | Chris W | 4 Rx | | | Nick T | 5+5 Rx2 | | | Angela C | 6 Rx3 | | | Samantha Bu | 5+5 Rx2 | | | Emily K | 5+15 Rx | | | Nichole | 5+14 Rx2 | | | Léa | 5+15 Rx3 | | | Jacob Br | 5+15 Rx2 | | | Nikki | 5 Rx3 | | | Lauren K | 6+15 Rx2 | | | Mauricio | 6+4 Rx3 | | | Michelle M | 4+15 Rx3 | | | Caitlyn | 4 Rx2 | | | Michael M | 5 Rx3 | | | Carey | 5 Rx3 | | | Luke Sy | 5+1 Rx | | | Naomi | 4+2 Rx2 | | | Laura B | 5+15 Rx3 | | | Bill | 2+5 Rx3 | | | Melanie | 7 Rx3 | | | Adam D | 5+15 Rx2 | | | Shelley S | 5+5 Rx3 | | | Chip | 4+13 Rx3 | | | Linda B | 515 Rx3 | | | Charlie E | 5+1 Rx3 | | | Kelley P | 4+15 Rx2 | | | Ben S | 5+1 Rx | | | Tim G | 4+4 Rx2 | | | Josie | 3+2 Rx2 | | | Sam Re | 6+1 Rx | | | Anthony | 5+5 Rx2 | | | Joseph B | 5+15 Rx2 | | | Ben K | 4+15 Rx3 | | | Jenni | 5+15 Rx3 | | | Rees | 5+5 Rx3 | GHD | | Brian H | 5+15 | scaled | | Chris G | 6 Rx2 | | | April | 5+3 Rx3 | | | Josh Br | 4+40 Rx3 | GHD | | Jordan A | 5 Rx3 | | | Dana S | 6+15 Rx3 | | | Matt S | 5+3 Rx3 | | | Eric D | 4+5 Rx | | | Erin B | 6+2 Rx3 | | | Alice | 6 Rx3 | | | Tobie | 8+2 Rx3 | | | Charles S | 5+5 Rx2 | | | Darcy C | 6+5 Rx3 | | | Shelli A | 7+5 Rx3 | | | Jules | 5+3 Rx | | | Dan | 5+5 Rx3 | 105 | | Angel | 5+3 Rx3 | 115 | | Hillary | 4+4 Rx2 | | | Gisela | 6 Rx3 | 65 | | Jennifer A | 7+4 Rx2 | GHD | | Andrea G | 5+15 Rx3 | 85# | | Kenia | 5+5 Rx3 | | | Kate D | 5+2 Rx | 45 |
|
HIIT-Fit 10 October 2022
(Reps)
Running Clock for 30 Minutes
0:00-10:00
10 Min EMOM
Even Minutes:DB Bench Press,Max Reps
Odd Minutes:200 M Run
10:00-20:00
10 Min Ladder
2-4-6-8-10...
Box Jumps
Alt Single Arm DB Cluster
on dash:25 Double unders/50 Single unders
20:00-30:00
10 Min EMOM
Even Minutes:Pull-ups,Max Reps
Odd Minutes:150 M Run
| 0% | | | | 0% |
|
Warmup Monday 10 October 2022
(Rounds, Rx2, Rx3)
3 Rounds:
100m run
5 straight leg sit ups
5 empty bb tempo deadlifts
5/5 kneeling SA kb bottom up overhead press (lt. wt.)
Mobility:
T-spine opener
Elevated child’s pose
Couch stretch
3 strict press & reach
5 push press
*Strength*
Pre WOD:
3 high pulls
3 tall cleans
3 power cleans
3 push jerks
Light weight: 3 power clean & jerks
*load barbell*
5 half rep ghd recline w quad activation
3 ghd
| 0% | | | | 0% |
| 1st | 5+14 Rx2 | Nichole Mon, Oct 10, 2022 | | 2nd | 5+5 Rx2 | Samantha Bu Mon, Oct 10, 2022 | | 3rd | 5+15 Rx3 | Léa Mon, Oct 10, 2022 | | 1st | 5+15 Rx2 | Jacob Br Mon, Oct 10, 2022 | | 2nd | 5+5 Rx2 | Nick T Mon, Oct 10, 2022 |
| Chris W | 4 Rx | | | Nick T | 5+5 Rx2 | | | Angela C | 6 Rx3 | | | Samantha Bu | 5+5 Rx2 | GHD | | Emily K | 5+15 Rx | | | Nichole | 5+14 Rx2 | GHD | | Léa | 5+15 Rx3 | | | Jacob Br | 5+15 Rx2 | | | Nikki | 5 Rx3 | GHD | | Lauren K | 6+15 Rx2 | GHD |
|
