WOD Blog
 | Wed, Oct 26 2022 |  |
| Wednesday 26 October 2022 | Warm Up Wednesday 26 October 2022 | HIIT-Fit 26 October 2022 | Other Results |
Wednesday 26 October 2022 (Time, Rx2, Rx3) STRENGTH 4x3 @ 80-85% Every 2:00 Deadlift* (Base percentages off 2-Rep) WORKOUT: 18:00 Time Cap 20-15-10-5- Burpees Deadlift (185/135) On the dash 18/14 cal bike Rx2: 135/95; 15/12 Cal Rx3: Frog hops; 115/75; 12/10 Cal
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| 1st | 17:09 Rx2 | Kenia Wed, Oct 26, 2022 | | 2nd | 13:42 Rx3 | Rhonda D Wed, Oct 26, 2022 | | 3rd | 14:07 Rx3 | DeVonna Wed, Oct 26, 2022 | | 1st | 11:30 Rx | John B Wed, Oct 26, 2022 | | 2nd | 13:05 Rx | Charles S Wed, Oct 26, 2022 | | 3rd | 13:21 Rx | Luke Sy Wed, Oct 26, 2022 |
| Dan | 14:25 Rx | | | DeVonna | 14:07 Rx3 | | | Samantha Bu | 9:46 | scaled | | Lauren K | 10:55 Rx | | | Jacob Br | 15:35 Rx | scaled | | Emily K | 11:25 Rx | | | Caity R | 15:48 Rx2 | | | Bill | 13:00 Rx3 | | | Darcy C | 13:26 Rx3 | | | Jenica | 14:40 Rx2 | | | Ben Bar | 14:05 Rx | | | Roman | 14:28 | scaled | | Sierra | 13:01 Rx3 | | | Adam D | 12:30 Rx2 | | | Redj | 16:57 Rx3 | | | Malissa | 14:08 Rx3 | | | Kelley P | 13:17 Rx2 | | | Ben S | 10:51 Rx | | | Tim G | 11:40 Rx2 | | | Sam Re | 9:57 Rx | | | Anthony | 13:11 Rx2 | | | Cam N | 14:15 Rx2 | | | Adam M | 11:17 Rx3 | | | Jake L | 14:30 Rx | | | Josh Br | 12:58 Rx2 | | | April | 10:25 Rx3 | | | Molly O | 13:35 Rx3 | | | Amanda Lo | 14:09 Rx2 | | | Joseph B | 14:40 Rx | | | Kelli | 13:29 Rx2 | | | Luke Sy | 13:21 Rx | | | Autumn | 13:27 Rx3 | | | Brian H | 13:37 Rx3 | | | Jordan A | 12:00 Rx3 | | | Jennifer A | 10:31 Rx | | | Charles S | 13:05 Rx | | | Kristine | 13:30 Rx2 | | | John B | 11:30 Rx | | | Rhonda D | 13:42 Rx3 | | | Justin B | 10:13 Rx2 | | | Kate D | 12:04 Rx | | | Angel | 17:34 Rx | | | Kenia | 17:09 Rx2 | | | Andrea G | 13:29 Rx | | | Gisela | 16:05 Rx2 | |
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Warm Up Wednesday 26 October 2022 (Time) 3min Bike, increasing intensity Mobility: Banded Hamstring Stretches 10 Alt. RDLs 5 Frog Hops 5 Barbell RDL 5 Burpees 5 Cal bike 3 Hinges 3 Hip drops 3 DL w/ light weight: 3 DL with reset (focus on creating tension and taking slack out) *Work up to 80-85%
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HIIT-Fit 26 October 2022 (Rounds) Buy-in: Bring Sally Up w/KB (30 Total Reps) 24 Minute AMRAP: 400 M Run 10 Pull-ups 5 Burpees Cash-out: 30 Tire Flips
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