WOD Blog
 | Mon, Oct 31 2022 |  |
| Monday 31 October 2022 | Warm Up Monday 31 October 2022 | HIIT-Fit 31 October 2022 |
Monday 31 October 2022
(Rounds, Rx2, Rx3)
STRENGTH
3x2 @ 85-90%
Push Press*
*Base percentages off 2-Rep Heavy.
(Score is Weight)
'BOSS WITCH'
AMRAP x 13 MINUTES
9 Thrusters (115/75)
13/11 Cal Bike
17 Double Unders
(Score is Rounds + Reps)
Rx2: (75/55) | (:20 DU Attempts)
Rx3: (45/35) | (10/8 Cals) | (Singles - 2.1)
| 0% |  | |  | 0% |
| 1st | 5+2 Rx | Samantha Bu Mon, Oct 31, 2022 | | 2nd | 4+18 Rx | Nichole Mon, Oct 31, 2022 | | 3rd | 5+5 Rx3 | DeVonna Mon, Oct 31, 2022 | | 1st | 4+11 Rx | John B Mon, Oct 31, 2022 | | 2nd | 4+10 Rx | Ben Bar Mon, Oct 31, 2022 | | 3rd | 6+9 Rx2 | Justin B Mon, Oct 31, 2022 |
| DeVonna | 5+5 Rx3 | | | Cam N | 4+20 Rx2 | | | Emily K | 6+15 Rx | | | Samantha Bu | 5+2 Rx | | | Lauren K | 6+9 Rx | | | Jenni | 5 Rx3 | | | Caity R | 4+7 Rx2 | | | Jacob Br | 5+1 Rx2 | | | David G | 3+19 Rx3 | | | Ben Bar | 4+10 Rx | | | Nichole | 4+18 Rx | | | Dalton | 4 Rx3 | | | Michael M | 4+9 Rx3 | | | Michelle M | 4+13 Rx3 | | | Chip | 5+4 Rx3 | | | Tad | 5+4 Rx2 | | | Naomi | 4+13 Rx3 | | | Kelley P | 4+20 Rx2 | | | Bill | 4 Rx3 | | | James T | 6+4 Rx | | | Malissa | 5+9 Rx3 | | | Adam D | 5 Rx2 | | | Kelli | 5+32 Rx3 | | | Kelsey T | 7+12 Rx3 | | | Linda B | 5 Rx3 | | | Mela | 5+12 Rx3 | | | Sam Re | 7 Rx | | | Melanie | 4+19 Rx2 | | | Shelley S | 4+20 Rx2 | | | Justin B | 6+9 Rx2 | | | Anthony | 4+6 Rx2 | | | Molly O | 5 Rx3 | | | April | 5+14 Rx3 | | | Chris G | 6+9 Rx2 | | | Rees | 4+4 Rx2 | | | Kristie W | 6+15 Rx3 | | | Josh Br | 5 Rx2 | | | Christy s | 7+17 Rx3 | | | Tim G | 5+5 Rx2 | | | William K | 5+5 Rx | | | Mandy N | 6+9 Rx3 | | | Darcy C | 5+13 Rx3 | | | Kristine | 5+14 Rx3 | | | John B | 4+11 Rx | | | Charles S | 4 Rx2 | | | Shelli A | 5+15 Rx3 | | | Gisela | 5+20 Rx3 | | | Andrea G | 4+15 Rx2 | | | Kenia | 5 Rx3 | | | Angel | 4 Rx2 | | | Jennifer A | 4+3 Rx | Woop! First DU rx! | | Jules | 5+9 Rx | |
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Warm Up Monday 31 October 2022
(Time)
2 ROUNDS
10/8 Cal Bike
5/5 Moose Antlers
10 Calf Raises
5 SLOW Air Squats
INTO…
2 ROUNDS
5/4 Cal Bike
5 Empty Barbell Strict Press
20 Tall Jump Single Unders*
5 Jumping Air Squats
*Option to practice Double Unders in 2nd
Round
Mobility:
Banded Curtsy Lunge Hold
Calf Stretches
5 Dip & Drive (no press-on wall to demonstrate vertical torso if necessary)
5 Push Press
*Strength*
Pre WOD:
5 Thrusters (wod weight)
5 Cal Bike
10 Double Unders
| 0% | | | | 0% |
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HIIT-Fit 31 October 2022
(Time)
For Time
Buy-in:
200 M Farmers Carry(2KB)
3 Rounds:
30 SA KB Power Cleans(5TNG,switch arms)
25 Wall balls
5 Rounds:
20 M Plate Push
20/15 Cal Row
15 Hanging Knee Raises
Cash-out:
200 M Farmers Carry(2KB)
| 0% | | | | 0% |
| jamey | 36:27 | HF | | Beth W | 35:26 | HF |
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