WOD Blog
 | Mon, Nov 7 2022 |  |
 | Gymversary: Shelli G(3) |
| Monday 7 November 2022 | Warm Up Monday 7 November 2022 | HIIT-Fit 7 November 2022 |
Monday 7 November 2022
(Rounds, Rx2, Rx3)
6x5 @ 75-80%
Front Squat*
*Base percentages off 2-Rep Heavy.
Rest 2:00 between sets
Then
15min AMRAP:
15/12 Cal Row
25 Unbroken Wall Balls (20/14) (10'/9')*
*If you break or drop the ball before 25
reps, perform 5 Push Ups then continue
until reach 25. Wall Balls must be
performed in one continuous motion...no
resting with the ball.
Rx2: 20 Unbroken Wallballs (20/14)
Rx3: 12/10 Cal | 20 Unbroken Wallballs (14/10)
| 0% |  | |  | 0% |
| 1st | 6+1 Rx | Samantha Bu Mon, Nov 7, 2022 | | 2nd | 5+26 Rx | Nichole Mon, Nov 7, 2022 | | 3rd | 6+3 Rx3 | Alice Mon, Nov 7, 2022 | | 1st | 5+32 Rx | Dylan Wa Mon, Nov 7, 2022 | | 2nd | 5+29 Rx | Jacob Br Mon, Nov 7, 2022 | | 3rd | 5+17 Rx | Ben Bar Mon, Nov 7, 2022 |
| Nick T | 5+3 Rx | | | Corie | 5 Rx | | | Samantha Bu | 6+1 Rx | | | Chris W | 5+6 Rx | | | DeVonna | 5+10 Rx3 | | | Cam N | 5+6 Rx | | | Emily K | 5+31 Rx | | | Lauren K | 6+25 Rx | | | Nikki | 4 Rx3 | | | Jacob Br | 5+29 Rx | | | Dylan Wa | 5+32 Rx | | | Mauricio | 5+23 Rx3 | | | Joshua h | 4+5 Rx2 | | | Ben Bar | 5+17 Rx | | | Nichole | 5+26 Rx | | | Dan | 4+25 Rx | | | Chip | 5+12 Rx3 | | | Michael M | 4+37 Rx3 | | | Tad | 6+12 Rx3 | | | Bill | 5 Rx3 | | | Adam D | 4+21 Rx | | | Melanie | 6+20 | scaled | | Kelsey T | 8 Rx2 | | | Molly O | 5+10 Rx3 | | | Tim G | 3 Rx2 | | | Alice | 6+3 Rx3 | | | Sam Re | 6+14 Rx | | | Nilsson | 4 Rx | | | Codey | 6+9 Rx | | | Jules | 7+12 Rx | | | Rees | 5 Rx3 | | | Josh Br | 3+18 Rx | | | Kristie W | 5+11 Rx2 | | | Christy s | 5+10 Rx3 | | | Jenni | 3+28 Rx2 | | | Darcy C | 5 Rx3 | | | Luke Sy | 5+7 Rx | | | Tobie | 5+18 Rx | | | Redj | 4 Rx2 | | | Hillary | 5+4 Rx | | | Charles S | 4+25 Rx | | | Shelli A | 3+24 Rx2 | | | Kate D | 7+9 Rx | | | Jennifer A | 7 Rx | | | Angel | 4+28 Rx2 | | | Kenia | 5+20 Rx3 | | | Gisela | 5+12 Rx3 | Mod | | Andrea G | 5+6 Rx | |
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Warm Up Monday 7 November 2022
(Time)
2 ROUNDS
10/10 Banded Ankle Distractions*
1:00 Row
10 Alt. 90-90 Hip Rotations
5 push up to downward dog
INTO…
1 ROUND
15/12 Cal Row
10 Med. Ball Cleans with pause in squat
10 Push Press and Reach
10 Twisted Cross
*Band attached at ankle height on rig.
Place the band around the ankle or
tongue of the shoe and step out (facing
away from the rig), creating tension.
Keep the whole foot on the ground and
drive the knee forward/back for 10 reps.
Then switch ankles. The foot with the
band is the leading foot.
Mobility:
2 mins of Wall Stretches
5 Tempo BB Front Squats
5 Front Squats
*Strength*
PRE WOD
8 Cal Row
8 Wallballs
| 0% | | | | 0% |
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HIIT-Fit 7 November 2022
(Time)
For Time:
Buy-in:
800 M Run
5 Rounds:
20 Box Step overs(1DB)
15 Straight Leg Sit-ups
10 DB Facing Burpees
Cash-out:
800 M Run
| 0% | | | | 0% |
| Andrea R | 36:52 | 30#/25# | | Bartman | 30:31 | HF | | Henry B | 31:40 | HF | | Lynda | 30:31 | 15# | | jamey | 41:16 | 35#x2 | | Beth W | 31:32 | 15# |
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