WOD Blog
 | Wed, Nov 9 2022 |  |
| Wednesday November 9 2022 | Warm Up Wednesday 9 November | HIIT-Fit 9 November 2022 |
Wednesday November 9 2022 (Time, Rx2, Rx3) 6x5 @ 75-80% Deadlift* *Base percentages off 2-Rep Heavy. For Time (12min Cap) 15-12-9 Deadlifts (185/135) 30-24-18 Sit Ups 72-72-72 Double Unders Rx2: (155/115) | (Singles 2.1) Rx3: (135/95) | (Singles 2.1)
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| 1st | 7:10 Rx3 | Kenia Wed, Nov 9, 2022 | | 2nd | 7:21 Rx3 | Erin B Wed, Nov 9, 2022 | | 3rd | 8:54 Rx3 | Alice Wed, Nov 9, 2022 | | 1st | 6:24 Rx | Ben Bar Wed, Nov 9, 2022 | | 2nd | 7:14 Rx | John B Wed, Nov 9, 2022 | | 3rd | 9:54 Rx | Tim G Wed, Nov 9, 2022 |
| Angela C | 8:48 Rx3 | | | DeVonna | 9:09 Rx3 | | | Caity R | 10:59 Rx2 | | | Nikki | 11:25 Rx3 | | | Jacob Br | 9:33 Rx2 | 185 | | Jules | 8:23 Rx | | | Mauricio | 9:42 Rx3 | | | Ben Bar | 6:24 Rx | | | Chip | 7:14 Rx2 | | | Lara | 9:55 Rx3 | | | Caitlyn | 7:20 Rx | | | Erin B | 7:21 Rx3 | | | Melanie | 7:55 Rx2 | | | Ben S | 8:48 Rx | | | Joseph B | 7:59 Rx | | | Molly O | 8:20 Rx3 | | | Anthony | 8:16 Rx2 | | | Sam Re | 5:46 Rx | | | Kelley P | 8:19 | scaled | | Jake L | 9:35 Rx | | | April | 6:53 Rx3 | | | Chris G | 5:35 Rx2 | | | Tim G | 9:54 Rx | | | Kelli | 6:48 Rx3 | | | Brian H | 7:39 Rx3 | | | Autumn | 9:21 Rx2 | | | William K | 7:00 Rx | | | Alice | 8:54 Rx3 | | | John B | 7:14 Rx | | | Tobie | 5:55 Rx | | | Charles S | 9:08 Rx2 | | | Kristine | 7:38 Rx3 | | | Angel | 9:12 Rx2 | | | Hillary | 12:00 Rx | | | Dan | 7:19 | scaled | | Kenia | 7:10 Rx3 | | | Shelli A | 7:30 Rx | |
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Warm Up Wednesday 9 November (Time) 200m Warm-Up Jog Immediately Into… 2 SETS 8 Barbell Romanian Deadlift 8/8 Standing Leg Swings 8/8 Single Leg Glute Bridge-Up 5 Stretch Rotations* 30 Single Unders *1 Rep = Start in Plank, Lower Down to Seal Stretch, Push Back to Child’s Pose, then Back to Plank Mobility: calf stretch Wall stretch
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HIIT-Fit 9 November 2022 (Rounds) 8 Rounds(28 Minutes) 3 Minutes: 20/15 Cal Bike 10 Pull-ups/15 KBS(Alt between) Max:10 M Plate Push :30 REST between Rounds Note:Bike Calories Rounds 1-4 20/15 Cal Rounds 5-8 15/10 Cal Score:Plate Push Reps
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