WOD Blog
 | Fri, Oct 14 2022 |  |
 | Gymversary: Carla D(3) & Lynn B(3) |
| Friday 14 October 2022 | Warmup Friday 14 October 2022 | HIIT-Fit 14 October 2022 |
Friday 14 October 2022 (Time, Rx2, Rx3) STRENGTH (TC: 18:00) 6x5 @ 70-75% Front Squat* *Base percentages off 2-Rep Heavy. THEN: 3 rounds of (Time cap 15:00) 10 Full Cleans (95/75) 100m Farmers carry/Waiters walk (53/35) 10 KB swings (Rx2: 75/55; Rx3: 55/35) (Rx2: 35/26; Rx3: 26/15)
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| 1st | 8:35 Rx | Nichole Fri, Oct 14, 2022 | | 2nd | 9:20 Rx3 | Kenia Fri, Oct 14, 2022 | | 1st | 9:01 Rx | Luke Sy Fri, Oct 14, 2022 | | 2nd | 10:48 Rx | Nick T Fri, Oct 14, 2022 | | 3rd | 10:59 Rx | Anthony Fri, Oct 14, 2022 |
| Nick T | 10:48 Rx | | | Caity R | 12:32 Rx2 | | | Jacob Br | 12:01 Rx | | | Nichole | 8:35 Rx | scaled | | Ben Bar | 12:15 Rx | | | Andrew b | 10:33 | scaled | | Paige b | 10:00 | scaled | | Joe W | 11:30 Rx3 | 2 rds | | Kristie W | 8:26 Rx3 | | | Luke Sy | 9:01 Rx | | | Ashley S | 8:41 Rx3 | | | Travis | 9:38 Rx2 | | | Bill | 10:58 Rx3 | | | Melanie | 8:18 Rx2 | | | Adam D | 9:32 Rx2 | | | Natalie M | 7:44 Rx3 | | | Ben S | 11:26 Rx | | | Anthony | 10:59 Rx | | | Tim G | 9:29 Rx2 | | | Ben K | 10:15 Rx2 | | | Sam Re | 7:42 Rx | | | Jennifer A | 9:37 Rx | | | Kelley P | 10:33 Rx2 | | | Adam M | 0 | Open | | Dan | 10:28 Rx3 | | | Hillary | 12:33 Rx | | | Kate D | 8:37 Rx | | | Jordan A | 9:29 Rx3 | | | Kenia | 9:20 Rx3 | | | Joseph B | 10:27 Rx | | | Gisela | 10:32 Rx2 | | | Andrea G | 10:31 Rx | |
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Warmup Friday 14 October 2022 (Time) 2 Rounds: 5 post squats w twist 10 alt slow mtn climbers (foot to hand) 10 alt cossack squats into... 2 Rounds: 10 seal to down dog :15 sec FC WW hold, each 5 RKBS 5 KBS 5 Goblet squat with hold :03 Mobility: 2 mins of wall hip stretches :30 frog stretch *Strength* Pre WOD: 5 DL 5 high pulls 5 muscle cleans 5 full cleans *load bar* 3 cleans 50m FC/WW 3 kbs
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HIIT-Fit 14 October 2022 (Rounds) 30 Minutes Chipper: 50 Burpees 100 M Sprint 50 M Bear Crawl 100 M Sprint 50 M/side KB Suitcase Carry 100 M Sprint Directly into... AMRAP: 25 Wall balls 25 Russian KBS 25 Abmat Sit-ups
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| Dan | 5+26 | 14# 50# | | Kate D | 4+70 | 14# 53# | | Bartman | 6 | 16# 35# | | Henry B | HF :) | 10# 20# | | Andrea R | 4+3 | 12# 35# | | Beth W | 4+5 | 10# 26# | | Kim C | 4 | 8# 20# |
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