WOD Blog
 | Mon, Nov 21 2022 |  |
| Monday 21 November 2022 | Warm Up Monday 21 November 2022 | HIIT-Fit 21 November 2022 | Other Results |
Monday 21 November 2022 (Time, Rx2, Rx3) Strength: 4x3 @ 85-90% Deadlift* *Base percentages off 2-Rep Heavy. FOR TIME* 24-20-16- Deadlifts (185/135)|(155/105)| (115/85) Cal Bike Pull-ups On the dash perform 60 Double Unders. Rx2: :30 DU attempts Rx3: 20-16-12 / Jumping Pull-us/ Penguin taps
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| 1st | 15:28 Rx3 | Erin B Mon, Nov 21, 2022 | | 2nd | 16:35 Rx3 | Léa Mon, Nov 21, 2022 | | 3rd | 16:57 Rx3 | Samantha Bu Mon, Nov 21, 2022 | | 1st | 15:43 Rx | Ben Bar Mon, Nov 21, 2022 | | 2nd | 18:22 Rx | John B Mon, Nov 21, 2022 | | 3rd | 14:26 Rx2 | Josh Br Mon, Nov 21, 2022 |
| DeVonna | 18:54 Rx3 | | | Gretchen | 16:20 Rx3 | | | Samantha Bu | 16:57 Rx3 | | | Jacob Br | 19:55 Rx2 | | | Ben Bar | 15:43 Rx | | | Cam N | 0 | Open | | Dylan Wa | 0 | Open | | Michael M | 16:57 Rx3 | | | Caitlyn | 24:31 Rx | | | William K | 18:25 Rx | | | Léa | 16:35 Rx3 | | | Adam D | 16:18 Rx2 | | | Erin B | 15:28 Rx3 | | | Tad | 16:21 Rx2 | | | Bill | 21:14 Rx3 | | | Sierra | 19:25 Rx3 | | | Linda B | 18:37 Rx3 | | | Natalie M | 15:00 Rx3 | 2 rds | | Jules | 21:50 Rx | | | Laura B | 17:20 Rx3 | | | Sam Re | 14:01 Rx | | | Molly O | 18:08 Rx3 | | | Shelley S | 21:37 Rx2 | | | Darcy C | 18:00 Rx3 | | | Josh Br | 14:26 Rx2 | | | John B | 18:22 Rx | | | Grace | 19:40 Rx2 | Dubs | | Cody T | 20:00 Rx3 | | | Sara T | 16:19 Rx3 | | | April | 14:58 | scaled | | Amy S | 21:00 Rx3 | 135/dubs | | Tobie | 15:34 Rx | | | Charles S | 20:30 Rx2 | | | Shelli A | 21:00 Rx2 | | | Hillary | 24:41 Rx | | | Jennifer A | 18:00 Rx2 | | | Kenia | 21:01 Rx3 | | | Angel | 22:45 Rx2 | | | Gisela | 20:48 Rx3 | | | Andrea G | 20:52 Rx2 | | | Kate D | 31:49 Rx | |
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Warm Up Monday 21 November 2022 (Time) 3:00 Bike…use this to find your goldilocks pace for the workout! 0-1:00 → EZ (make sure the seat is adjusted correctly) 1:00-2:00 → Moderate Pace 2:00-3:00 → :10 Sprint / :10 EZ Into… AMRAP x 4 MINUTES 5 Calf Raises + 10 Bunny Hops + 15 Single Unders 10 Barbell Good mornings 5 Scap Retracts + 5 Kip Swing Mobility: Banded Hamstring Stretches Calf Stretches 5 Hinges 5 Drops 5 DL *Strength
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HIIT-Fit 21 November 2022 (Rounds) 8 Rounds(28 Minutes) 3 Minutes: 20/15 Cal Row 10 DB Facing Burpees Max Reps:Double DB Cluster :30 Rest between Rounds Score:Cluster Reps
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| Andrea R | 22 | 25# | | jamey | 35 | 35# |
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