WOD Blog
 | Fri, Oct 21 2022 |  |
 | Happy Birthday: Bill |
| Friday 21 October 2022 | Warmup 21 October 2022 | HIIT-Fit 21 October 2022 | Other Results |
Friday 21 October 2022 (Time, Rx2, Rx3) 5x4 @ 75-80% Every 2:00 Front Squat* *Base percentages off 2-Rep Heavy. 'TENET' (15 min cap) FOR TIME 9-15-21 Pull-Ups Thrusters (95/65) -Rest 3:00- FOR TIME 15-12-9 Chest to Bar Pull-Ups Thrusters (115/75) Rx2 (65/45) (75/55) Jumping pull ups / pull-ups Rx3 (light at /add wt) Ring rows/ jumping pull ups
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| 1st | 15:00 Rx | Nichole Fri, Oct 21, 2022 | | 2nd | 13:19 Rx3 | Erin B Fri, Oct 21, 2022 | | 3rd | 15:00 | DeVonna Fri, Oct 21, 2022 | | 1st | 15:00 Rx | Ben Bar Fri, Oct 21, 2022 Nick T Fri, Oct 21, 2022 | | 2nd | 15:00 Rx2 | Rees Fri, Oct 21, 2022 Adam D Fri, Oct 21, 2022 | | 3rd | 14:47 Rx3 | Bill Fri, Oct 21, 2022 |
| Angela C | 12:08 | scaled | | Nick T | 15:00 Rx | -23 | | DeVonna | 15:00 | -12 | | Caity R | 14:41 Rx3 | | | Nikki | 15:00 | -5 | | Jacob Br | 14:50 Rx3 | | | David G | 15:00 Rx3 | -18 | | Nichole | 15:00 Rx | -19 | | Roman | 15:00 Rx3 | -42 | | Caitlyn | 14:48 Rx3 | | | Kristie W | 13:31 Rx3 | | | Erin B | 13:19 Rx3 | | | Tad | 15:00 Rx2 | -28 | | Bill | 14:47 Rx3 | Happy Birthday! <333 | | Adam D | 15:00 Rx2 | -35 | | Chip | 15:00 Rx3 | Bike for cals | | Ben Bar | 15:00 Rx | | | Kelley P | 15:00 Rx2 | | | Chris G | 15:00 Rx | | | Ben S | 15:00 Rx | | | Jules | 15:00 Rx | | | James T | 13:28 Rx | | | Rees | 15:00 Rx2 | | | Darcy C | 15:00 Rx3 | | | Joseph B | 13:36 Rx2 | | | Autumn | 12:57 | Mod |
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Warmup 21 October 2022 (Time) Roll session during Explanation of WOD 3:00 row: increase stroke per minute, every minute. 1 Round: 5 scap pulls 10 ring rows 5 BW lunge-lunge-squat into... 1 Round: 5 kip swings (challenge for pause beat swings) 10 jumping pull ups 5 barbell front squats into... 1 Round: 5 bigger kips 3 pull ups + 3 c2b 5 barbell thrusters Mobility: counter balance deep squat hold Banded shoulder stretches 5front squats (:03 descent) *build up to 75-80%*
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HIIT-Fit 21 October 2022 (Reps) 30 Minute CHIPPER Rest:30 between each movement 2:00 Alt KB Snatches,Max Reps 2:00 Max Cal Bike 2:00 Single Arm KB Front Rack Walking Lunges,Max Reps 2:00 Max Cal Bike 2:00 AMRAP 10 Plank KB Pull-throughs 20 Flutter Kicks(1ct) 2:00 Max Cal Bike 2:00 Alt KB Power Clean+Press,Max Reps 2:00 Max Cal Bike 2:00 Single Arm KB Front Rack Walking Lunges,Max Reps 2:00 Max Cal Bike 2:00 AMRAP 10 Alt V-ups 20 Russian Twist(1ct) 2:00 Max Cal Bike
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