WOD Blog
 | Wed, Oct 12 2022 |  |
| Wednesday 13 October 2022 | TEENS Thursday 13 October 2022 | Warmup Wednesday 12 October 2022 | HIIT-Fit 12 October 2022 |
Wednesday 13 October 2022
(Rounds, Rx2, Rx3)
STRENGTH (TC:18:00)
6x5 @ 70-75% Deadlift*
*Base percentages off 2-Rep Heavy.
THEN:
WORKOUT
ON A 14:00 RUNNING CLOCK... 800m Run
Into...
AMRAP in Time Remaining...
1 rope climb
8 Hang Power Snatch (95/75)
12 box jump overs (24/20)
(Rx2: 2 1/2 rope climb; Rx3: 1 plank pull & 2 j-hooks)
(Rx2: 75/55; Rx3: 55/35)
(Rx2: 24/20; Rx3: plates)
| 0% |  | |  | 0% |
| 1st | 5 Rx2 | Samantha Bu Wed, Oct 12, 2022 | | 2nd | 4+17 Rx3 | Alice Wed, Oct 12, 2022 | | 3rd | 3+14 Rx3 | Léa Wed, Oct 12, 2022 | | 1st | 4+14 Rx | Ben Bar Wed, Oct 12, 2022 | | 2nd | 4+5 Rx | Nick T Wed, Oct 12, 2022 | | 3rd | 3+5 Rx | Jacob Br Wed, Oct 12, 2022 |
| Chris W | 3+9 Rx | | | Nick T | 4+5 Rx | | | Corey | 3+9 Rx3 | | | Lori A | 4 Rx3 | | | Caity R | 2+7 Rx2 | | | Jacob Br | 3+5 Rx | | | Léa | 3+14 Rx3 | | | Jules | 5+4 Rx | | | Emily K | 7+5 | Mod | | Mauricio | 3+19 Rx3 | | | Caitlyn | 4+1 Rx2 | | | Ben Bar | 4+14 Rx | | | Samantha Bu | 5 Rx2 | | | Melanie | 4 Rx3 | | | Adam D | 5+1 Rx2 | | | Bill | 3 | Rx+++ | | Ashley S | 3+1 Rx3 | | | Travis | 0 | Open | | Molly O | 3+3 Rx3 | | | Anthony | 3+6 Rx2 | | | Kelley P | 3+2 Rx2 | | | DeVonna | 3 Rx3 | | | Ben S | 4 Rx | | | Joseph B | 3+4 Rx | | | Tim G | 3+5 Rx3 | 95/pwr cleans | | Amy S | 2+8 Rx3 | #55 | | Amanda Lo | 5+9 Rx3 | | | Shelli A | 5+1 Rx3 | | | Lauren K | 5 Rx | | | Dan | 4+1 Rx3 | #65 | | Jake L | 3+13 Rx2 | | | Josh Br | 3+5 Rx2 | | | Darcy C | 4+12 Rx3 | | | Erin B | 3+12 Rx3 | | | Mandy N | 4 Rx3 | | | Jenni | 2+9 Rx3 | | | Nikki | 3+1 Rx3 | RC | | Alice | 4+17 Rx3 | 1/2 RC | | Hillary | 4+15 Rx2 | RC 24” |
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TEENS Thursday 13 October 2022
(Time)
Barbell Technique:
Full Snatch practice
16min EMOM:
1- 8 Hang power snatch
2- 8 overhead squats
3- max cal bike
4- Rest
*score is total calories*
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Warmup Wednesday 12 October 2022
(Time)
PVC: pass throughs, GMs, leg swings
200m run
2 rounds:
1 plank pull
3 knee raises
5 tuck jumps
5 RDL
5 behind the neck press & reach
Mobility:
:20/:20 Elevated hamstring reach
:20/:20 Elevated pigeon pose
5 PVC 3-point contact
5 hinges
5 hip drops
5 DLs
*Strength*
Pre WOD:
3 high pulls
3 muscle snatches
5 power snatches
*load weight*
3 j hooks
2 j hook pulls
1 half climb
3 box jump overs
| 0% | | | | 0% |
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HIIT-Fit 12 October 2022
(Time)
For Time:
100/80 Cal Bike
Every 2 Min perform:
15 KB Deadlift Highpulls
Directly into...
120/100 Cal Row
Every 2 Min perform:
20 Cross body Mtn Climbers
10 Hollow body rocks
Directly into...
100 M Plate Push
| 0% | | | | 0% |
| Andrea R | 40:05 | scaled | | Bartman | 37:59 | scaled | | Henry B | 38:50 | scaled | | Kim K | 32:53 | scaled |
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