WOD Blog
 | Wed, Nov 2 2022 |  |
| Wednesday 2 November 2022 | Warm Up Wednesday 2 November 2022 | HIIT-Fit 2 November 2022 |
Wednesday 2 November 2022 (Time, Rx2, Rx3) 3x2 @ 85-90% Deadlift* *Base percentages off 2-Rep Heavy. 7 ROUNDS FOR TIME 200m Run 7 Burpee Box Jump Overs (24/20) 5 Deadlifts (255/175) (Score is Time) Rx2: (175/115) Rx3: (Burpee Box Step Up) | (20/16) | (95/75)
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| 1st | 18:14 Rx3 | Léa Wed, Nov 2, 2022 | | 2nd | 19:31 Rx3 | Alice Wed, Nov 2, 2022 | | 3rd | 19:47 Rx3 | Erin B Wed, Nov 2, 2022 | | 1st | 13:21 Rx | John B Wed, Nov 2, 2022 | | 2nd | 15:25 Rx | Dylan Wa Wed, Nov 2, 2022 | | 3rd | 16:23 Rx | Justin B Wed, Nov 2, 2022 |
| Emily K | 14:05 Rx | | | Nick T | 19:06 Rx | | | Jacob Br | 17:25 Rx2 | | | Caity R | 24:12 Rx3 | | | Mauricio | 20:44 Rx3 | | | Dylan Wa | 15:25 Rx | | | Roman | 21:30 | scaled | | Erin B | 19:47 Rx3 | | | Chip | 18:57 Rx3 | | | James T | 13:43 Rx | | | Melanie | 19:21 Rx2 | | | Bill | 20:00 Rx3 | | | Laura B | 19:10 Rx3 | | | Chris G | 17:51 Rx | | | Linda B | 19:15 Rx3 | | | Kelley P | 13:57 Rx3 | | | Tim G | 17:35 Rx2 | | | Mela | 19:11 Rx3 | | | Anthony | 20:00 Rx2 | | | Sam Re | 15:09 Rx | | | Charlie E | 17:54 Rx3 | | | Josh Br | 18:12 Rx2 | | | Jake L | 18:43 Rx2 | | | Justin B | 16:23 Rx | | | Amy S | 23:11 Rx2 | | | Natalie M | 17:45 Rx3 | | | Léa | 18:14 Rx3 | | | Tobie | 16:37 Rx | | | Shelli A | 18:02 Rx2 | | | Jennifer A | 15:19 Rx | | | John B | 13:21 Rx | | | Kristine | 14:27 Rx3 | | | Charles S | 20:04 Rx | | | Kate D | 19:31 Rx | | | Alice | 19:31 Rx3 | | | Hillary | 18:15 Rx2 | 24” box | | Andrea G | 17:47 Rx2 | | | Angel | 20:44 Rx3 | 215# | | Kenia | 20:49 | scaled | | Gisela | 18:48 Rx3 | |
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Warm Up Wednesday 2 November 2022 (Time) 200m Run Into… 2 SETS 10 Alt. Standing Trunk Twists 10/10 Leg Swings 5/5 Staggered Stance Barbell RDL 5 Push Up to Down Dog 5 Frog Hops 5 Tuck Jumps 200 m Run Mobility: Hamstring & Calf Smash w Lacross Ball Elevated Hamstring Reach Heel Drops From a Box (calf stretch) Empty Bar Tempo DL 3-5 sets to 85-90% *Strength Pre WOD: 2 Box Jump step over (or 4 Step Ups) 2 Burpee Box Jumps 50m Run
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HIIT-Fit 2 November 2022 (Reps) Running Clock for 30 Minutes 0:00-16:00 16 Min EMOM Sprint Work:Alternate between 1- 6/5 Cal Bike Sprint 2- 100 M Sprint 16:00-30:00 14 Min Ladder 2..4..6..8.. Alt DB Snatch(Split reps) Box Jump overs Push-ups Score:Ladder Reps
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| jamey | 14+6 | scaled | | Beth W | 14+32 | scaled | | Cody T | 14+35 | scaled | | Rhonda D | 14+10 | scaled | | Bartman | 16+21 | scaled |
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