WOD Blog
 | Wed, Oct 19 2022 |  |
| Wednesday 19 October 2022 | Warmup 19 October 2022 | HIIT-Fit 19 October 2022 | Other Results |
Wednesday 19 October 2022 (Reps, Rx2, Rx3) 5x4 @ 75-80% Deadlift* *Base percentages off 2-Rep Heavy. 4 SETS ON A 3:00 RUNNING CLOCK... 20/15 Cal Row 10 Alt. Single Arm DB Devil's Press (50/35)|(35/20) Max Deadlifts (275/185)|(185/135) in Time Remaining... -1:00 Rest b/t Sets- Rx 3 15/10 cal | 20/15 | 135/ 95
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| 1st | 48 Rx3 | Kenia Wed, Oct 19, 2022 | | 2nd | 38 Rx3 | DeVonna Wed, Oct 19, 2022 | | 3rd | 35 Rx3 | Léa Wed, Oct 19, 2022 | | 1st | 38 Rx | John B Wed, Oct 19, 2022 | | 2nd | 12 Rx | Charles S Wed, Oct 19, 2022 Ben Bar Wed, Oct 19, 2022 | | 3rd | 41 Rx2 | Dan Wed, Oct 19, 2022 |
| DeVonna | 38 Rx3 | | | Caity R | 24 Rx3 | | | Lauren K | 36 Rx | | | Samantha Bu | 40 | Weighted linges | | Emily K | 44 Rx | | | Jacob Br | 40 Rx2 | | | Jules | 45 Rx2 | | | Ben Bar | 12 Rx | | | Dan | 41 Rx2 | | | Roman | 15 Rx3 | | | Sierra | 25 Rx2 | | | Amy S | 36 Rx2 | | | Nikki | 51 Rx3 | | | Redj | 26 Rx3 | | | Bill | 36 Rx3 | | | Ashley S | 44 Rx3 | | | Travis | 22 Rx2 | | | Malissa | 29 Rx3 | | | Melanie | 40 Rx2 | | | Shelley S | 47 Rx2 | | | Laura B | 41 Rx3 | | | Molly O | 43 Rx3 | | | Chip | 34 Rx3 | #155 #30 | | Joseph B | 23 Rx | | | Jake L | 43 Rx2 | | | Jordan A | 20 Rx3 | | | Tim G | 27 Rx2 | | | J.P. | 20 Rx | | | Jenni | 22 Rx2 | | | April | 42 | Scaled | | Adam M | 0 | Open | | Léa | 35 Rx3 | | | Lori A | 71 Rx3 | | | Tobie | 29 Rx | | | Josh Br | 22 Rx2 | | | John B | 38 Rx | | | Kristine | 61 Rx3 | | | Charles S | 12 Rx | | | Kate D | 17 Rx | | | Andrea R | 45 Rx2 | | | Angel | 16 Rx2 | | | Kenia | 48 Rx3 | | | Gisela | 40 Rx3 | | | Andrea G | 45 Rx2 | | | Hillary | 39 Rx3 | Mod |
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Warmup 19 October 2022 (Time) 2:00 row (increase intenstiy) into.. 2-3 sets: 7 BB RDL 5 step back burpees 7 strict press and reach MOBILITY: Piriformis Stretch :45 per side DL prep: 5 PVC hinges 5 BB hinge 5 BB hip drops 5 DL Build to 75-80% *Strength* Pre WOD: 4 Burpees 4 Burpee DL 4 Devil's Press 4 cal row
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HIIT-Fit 19 October 2022 (Reps) 6 Rounds:27 Minutes :30 Double unders/Single unders :30 Mtn Climbers :30 Bumper Plate GTOH :30 Box Jumps :30 Box Dips :30 Abmat Sit-ups :30 Mtn Climbers :30 Double unders/Single unders :30 REST
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