WOD Blog
 | Mon, Oct 24 2022 |  |
| Monday 24 October 2022 | Warm up Monday 24 October 2022 | HIIT-Fit 24 October 2022 | Other Results |
Monday 24 October 2022
(Rounds, Rx2, Rx3)
3 SETS (1:30 rest)
Choose one of the following...
Option 1: Rx
1 Bar Muscle Up Transitions* +
2 Bar Muscle-Up
*:03 hold in catch position
Or...
Option 2: Rx2 & Rx3
1 Kip Swing +
2 Pausing Kipping or Jumping Pull-Ups*
*:03 hold at top
18min AMRAP:
40 Double Unders
10 T2B
10 Kb Farmer Box Step-Ups (53/35) | (20in Box)
*Every 1:30 including 0:00 complete 1 Bar Muscle-Up.
Rx2: DU or 80 SU | Rx3: 80 SU
Rx2: (35/26) | Rx3: (26/15) all to 20in Box
Rx2: T2E | Rx3: Knee raises
Rx2: 3 Pull-Up | Rx3: 3 JPU
Score is Rounds + Reps
| 0% |  | |  | 0% |
| 1st | 6+50 Rx2 | Nichole Mon, Oct 24, 2022 | | 2nd | 8 Rx3 | Samantha Bu Mon, Oct 24, 2022 | | 3rd | 7+40 Rx3 | DeVonna Mon, Oct 24, 2022 | | 1st | 7+42 Rx | Luke Sy Mon, Oct 24, 2022 | | 2nd | 7+50 Rx2 | Adam D Mon, Oct 24, 2022 | | 3rd | 7+40 Rx2 | Tim G Mon, Oct 24, 2022 |
| DeVonna | 7+40 Rx3 | | | Lori A | 5+52 Rx3 | | | Emily K | 7+51 Rx | | | Nikki | 7+22 Rx3 | | | Lauren K | 7+48 Rx2 | | | Jacob Br | 5+46 Rx2 | | | Jules | 6+50 Rx2 | | | Corey | 4+55 Rx3 | | | Nichole | 6+50 Rx2 | | | Joe W | 4+40 Rx3 | | | Roman | 5+58 Rx3 | | | Michelle M | 5+53 Rx3 | | | Michael M | 4 Rx3 | | | Erin B | 6+50 Rx3 | | | Redj | 6 Rx3 | | | Chip | 7+50 Rx3 | | | Naomi | 8+12 Rx3 | | | Hannah S | 6 Rx3 | | | Tad | 8+55 Rx2 | | | Sierra | 5+58 Rx3 | | | Malissa | 4+53 Rx3 | | | Léa | 6+50 Rx3 | | | Molly O | 7+54 Rx3 | | | Bill | 8 Rx3 | | | Shelley S | 6+40 Rx3 | | | Linda B | 4+55 Rx3 | | | Chris G | 7+40 Rx | | | Ben S | 5+1 Rx | | | Kelley P | 5+50 | Mod | | Josie | 3+55 Rx2 | | | Adam D | 7+50 Rx2 | | | Anthony | 6+40 Rx2 | | | Sam Re | 8+4 Rx | | | Tim G | 7+40 Rx2 | | | Josh Br | 8+55 Rx3 | | | Rees | 7+52 Rx3 | | | Brian H | 6+40 Rx3 | | | April | 9+48 Rx3 | | | Jenni | 6 Rx3 | | | Kristie W | 8+17 Rx3 | | | Samantha Bu | 8 Rx3 | | | Mandy N | 8 Rx3 | | | Autumn | 6+33 Rx3 | | | Darcy C | 8+42 Rx3 | | | Kim K | 8+59 Rx3 | | | Tobie | 6+45 Rx | | | Charles S | 4+56 Rx2 | | | Alice | 7 Rx3 | | | Justin B | 4+38 Rx2 | | | Amanda Lo | 6+56 Rx3 | | | Kristine | 9 Rx3 | | | Luke Sy | 7+42 Rx | | | Kenia | 5+56 Rx3 | SU KR NEG | | Hillary | 4+30 Rx2 | | | Andrea G | 5+44 Rx2 | | | Gisela | 8 Rx3 | Su KR | | Jennifer A | 6+52 Rx2 | | | Kate D | 4 Rx2 | | | Angel | 5+45 Rx3 | KR | | James T | 7 Rx | |
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Warm up Monday 24 October 2022
(Time)
20 jumping jacks
:30 Single Unders
10 Hollow Body Rocks
10 Ring Rows
10 Alt. Box Step-Ups
2 rounds:
:30 Double Unders
10 Activated Knee Raises
10 Alt. Twisted Cross
10 DB Goblet Box Step-Ups
Mobility:
Elevated Child's Pose (elbows rested, reach hands towards scaps)
Seal Stretch
Figure 4 Stretch
Extended Warmup:
EMOM x 6 MINUTES
Min 1 - 5-7 Kip Swings
Min 2 - 3-5 Strict Pull-Ups
*Strength*
Pre WOD:
10 Double Unders
3 T2B
6 FC Box Step Ups
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HIIT-Fit 24 October 2022
(Reps)
30 Minute EMOM
5 Rounds
1- 10 M Plate Push x 5(-1 Rd)
2- Max KB Swings
3- Goblet Squat:2 Sets of 6 reps @ Heavy
4- :40 Hollow body rocks
5- 250 M Row
6- REST
Score:KBS Reps
| 0% | | | | 0% |
| Andrea R | 72 | 35# | | Bartman | 125 | 35# | | Henry B | 100 | 20# | | jamey | 80 | 50# | | Beth W | 87 | 30# | | Melanie | 55 | 44# | | Cody T | 58 | 53# |
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