WOD Blog
 | Wed, Nov 16 2022 |  |
 | Happy Birthday: Nick T |
| Wednesday 16 November 2022 | Warm Up Wednesday 16 November 2022 | HIIT-Fit 16 November 2022 |
Wednesday 16 November 2022 (Time, Rx2, Rx3) 5x4 @ 80-85% Deadlift* *Base percentages off 2-Rep Heavy. 3 ROUNDS FOR TIME 400m Run 21 sumo deadlift high pulls 75/55 2 rope climbs Rx2: 1/2 rope climbs Rx3: 45/35 / 1 plank pulls and 2 J hooks
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| 1st | 16:25 Rx | Samantha Bu Wed, Nov 16, 2022 | | 2nd | 13:30 Rx3 | Léa Wed, Nov 16, 2022 | | 3rd | 14:00 Rx3 | Rhonda D Wed, Nov 16, 2022 | | 1st | 9:57 Rx | John B Wed, Nov 16, 2022 | | 2nd | 12:32 Rx | Luke Sy Wed, Nov 16, 2022 | | 3rd | 13:52 Rx | Nick T Wed, Nov 16, 2022 |
| Nick T | 13:52 Rx | | | Jacob Br | 15:40 Rx | | | Lori A | 14:49 Rx3 | | | Samantha Bu | 16:25 Rx | | | Nikki | 15:00 Rx3 | | | Dan | 14:00 Rx2 | | | Joshua h | 15:57 Rx2 | | | Roman | 16:00 Rx3 | | | Adam D | 14:04 Rx | | | Chip | 16:09 Rx3 | | | Hillary | 14:34 | RX row | | Ben S | 13:49 Rx | | | Joseph B | 14:55 Rx | | | Molly O | 13:07 Rx3 | | | Paul | 13:13 Rx3 | | | Jenni | 14:43 Rx3 | | | Jake L | 15:26 Rx | | | Sierra | 17:03 Rx3 | | | Amy S | 20:27 Rx | | | Josh Br | 13:47 Rx2 | | | Mandy N | 13:48 Rx3 | | | Nick N | 14:04 Rx | | | Amanda Lo | 13:32 Rx3 | | | Luke Sy | 12:32 Rx | | | John B | 9:57 Rx | | | Tobie | 12:34 Rx | | | Charles S | 14:06 Rx | | | Léa | 13:30 Rx3 | | | Rhonda D | 14:00 Rx3 | |
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Warm Up Wednesday 16 November 2022 (Time) 2 SETS 100 M Run 5/5 Leg Swings + 10 Calf Raises 5 KB Deadlifts 5 KB High Pulls 5 Barbell curls Into… 2 SETS 10 Glute Bridges 10 RKB swings 3 J-hook / 1/2 Rope Climb/ 1 Rope climb Mobility: Banded Hamstring 5 Hinges 5 Drops 5 TEMPO DL *Strength 20 Min PRE WOD 100m Run 5 SDLHP 1/2 Rope climb
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HIIT-Fit 16 November 2022 (Time) For Time: 800-600-400-600-800- Meter Row On dash: 12 Alt DB Bench Press 12 Hollow body rocks 24 Slamballs
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| jamey | 28:10 | scaled | | Andrea R | 31:42 | scaled | | Beth W | 32:38 | scaled |
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