WOD Blog
 | Mon, Nov 14 2022 |  |
| Monday 14 November 2022 | Warm Up Monday 14 November 2022 | HIIT-Fit 14 November 2022 |
Monday 14 November 2022 (Rounds, Rx2, Rx3) 5x4 @ 80-85% Front Squat* *Base percentages off 2-Rep Heavy. 15 Min AMRAP 500 M Row (1 rep=50M) 10 Clusters (115/85) 10 Burpees 10 Russian Twist (2 count @ 25/15) Rx2: 95/65 Rx3: 75/55 / 15/10
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| 1st | 2+26 Rx | Samantha Bu Mon, Nov 14, 2022 | | 2nd | 3 Rx3 | Shelli G Mon, Nov 14, 2022 | | 3rd | 2+30 Rx3 | DeVonna Mon, Nov 14, 2022 | | 1st | 3+8 Rx | Luke Sy Mon, Nov 14, 2022 | | 2nd | 3+4 Rx | John B Mon, Nov 14, 2022 | | 3rd | 2+16 Rx | Nick T Mon, Nov 14, 2022 |
| Nick T | 2+16 Rx | | | Corey | 2+10 Rx3 | | | DeVonna | 2+30 Rx3 | | | Lori A | 2+10 Rx3 | | | Corie | 2+29 Rx2 | | | Jacob Br | 2+26 Rx2 | | | Emily K | 3+3 Rx | | | Samantha Bu | 2+26 Rx | | | Lauren K | 3+2 Rx | | | Dan | 2+51 Rx3 | | | Jules | 3+2 Rx | | | Ben Bar | 2+12 Rx | | | Joshua h | 2+2 Rx2 | | | Jenni | 2+2 Rx3 | | | Roman | 2 Rx3 | | | Michelle M | 2+6 Rx3 | | | Michael M | 2+10 Rx3 | | | Erin B | 2+8 Rx3 | | | Chip | 2+8 Rx3 | | | Sierra | 2+11 Rx3 | | | Bill | 2+2 Rx3 | | | Amy S | 2+13 Rx3 | | | Kelsey T | 3+7 Rx3 | | | Laura B | 3 Rx3 | | | Melanie | 2+15 Rx3 | | | Adam D | 2+17 Rx2 | | | James T | 3 Rx | | | Linda B | 2+27 Rx3 | | | Tim G | 2+16 Rx2 | | | Sam Re | 3+10 Rx | | | Anthony | 2+7 Rx2 | | | Shelli G | 3 Rx3 | | | Codey | 3+2 Rx | | | Charlie E | 2+30 Rx3 | | | Ben S | 2+15 Rx | | | Autumn | 3 Rx2 | | | Paul | 2 Rx3 | 105# | | Nilsson | 2+11 Rx | | | Josh Br | 3 Rx3 | | | Chris G | 3 Rx | | | Christy s | 2+21 Rx3 | | | Alice | 2+2 Rx3 | | | Brian H | 2+14 Rx3 | | | Kim K | 2+34 Rx3 | | | Mandy N | 3+3 Rx3 | | | William K | 2+26 Rx | | | Nick N | 3+2 Rx3 | | | Tobie | 3+9 Rx | | | Hillary | 2+21 Rx2 | | | Charles S | 2+12 Rx | | | Kristie W | 2+19 Rx3 | | | Matt S | 2+30 Rx2 | | | Dana S | 2+7 Rx3 | | | Shelli A | 2+24 Rx2 | | | Sara T | +8 Rx3 | | | John B | 3+4 Rx | | | Luke Sy | 3+8 Rx | | | Kenia | 2+12 Rx3 | | | Gisela | 2+10 Rx3 | | | Angel | 2+8 Rx2 | | | Jennifer A | 3+3 Rx | | | Andrea G | 2+12 Rx2 | | | April | 3+2 Rx3 | Mod | | Léa | 2+19 Rx3 | | | Rhonda D | 2+7 Rx3 | |
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Warm Up Monday 14 November 2022 (Time) 2 ROUNDS 150 M Row 10 Alt. 90-90 Hip Rotations 8 Post Squats 6 Cossack Squats 1 ROUND 10 Seal to Down Dog 5/5 Single Leg GoodMornings 10 Frog hops 10 No wt. Russian Twists Into… Mobility: happy baby 10ft Duck Walk 5 BB Deadlift 5 Hang Muscle Clean 5 Front Squats 5 Push Press 5 Clusters
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HIIT-Fit 14 November 2022 (Reps) 8 Minute Tabata(16 Rounds) :20work :10rest 0:00-4:00 8 Rounds/Bike Sprint 4:00-8:00 8 Rounds/Max Meter Plate Push Note:Plate Push-Accumulate as much distance as possible. Pick up where you left off. REST 4 Minutes 16 Minute Tabata(8 Rounds) :20work :10rest Double unders/Single unders Alt DB Reverse Lunges(2DB) Alt DB Plank Row Alt V-ups
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| Andrea R | 29 cal | 110M PP | | jamey | 42 cal | 60M PP | | Beth W | 28 cal | 100 M PP |
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