WOD Blog
 | Mon, Nov 28 2022 |  |
| Monday 28 November 2022 | Warm Up 28 November 2022 | HIIT-Fit 28 November 2022 |
Monday 28 November 2022 (Time, Rx2, Rx3) STRENGTH Push Press 5x2 @ 90-95% Base percentages off 2-Rep Heavy. 5 rounds of: TC 20:00 15/12 Cal Bike 10 Russian Twists (25/15) 2-count 10 V-ups 100 M Waiters Walk / Farmers Carry (53/35) Rx3: 12/10 | 15/10 | Alt Vups | 35/26
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| 1st | 18:27 Rx | Samantha Bu Mon, Nov 28, 2022 | | 2nd | 16:38 Rx3 | Léa Mon, Nov 28, 2022 | | 3rd | 17:16 Rx3 | Alice Mon, Nov 28, 2022 | | 1st | 15:15 Rx | Luke Sy Mon, Nov 28, 2022 | | 2nd | 17:04 Rx | Dylan Wa Mon, Nov 28, 2022 | | 3rd | 19:06 Rx | Adam D Mon, Nov 28, 2022 |
| DeVonna | 17:41 Rx3 | | | Samantha Bu | 18:27 Rx | | | Emily K | 15:10 Rx | | | Dan | 20:00 Rx3 | 4+10 rt | | Jacob Br | 19:12 Rx | | | Gretchen | 20:00 Rx3 | 4 | | Jules | 16:00 Rx | | | Dylan Wa | 17:04 Rx | | | Ben Bar | 20:00 Rx | 4+15 cal | | Luke Sy | 15:15 Rx | | | Michelle M | 20:00 | 4+25m | | Michael M | 20:00 Rx3 | 4+1vup | | Erin B | 17:46 Rx3 | | | Chip | 20:00 Rx3 | 4+ 10vup | | Adam D | 19:06 Rx | | | Sierra | 19:07 Rx3 | | | Bill | 14:40 Rx3 | | | Natalie M | 20:00 Rx3 | | | Shelley S | 19:44 Rx3 | | | Kelley P | 19:43 Rx | | | Ben S | 19:22 Rx | | | Anthony | 20:00 Rx | 50m short | | Sam Re | 12:48 Rx | | | April | 17:19 Rx3 | | | Christy s | 18:14 Rx3 | | | Kristie W | 19:50 Rx3 | | | Brian H | 18:52 Rx3 | | | Rees | 19:00 Rx3 | | | Sara T | 18:41 Rx3 | | | Joseph B | 18:52 Rx | | | Kristine | 16:24 Rx3 | | | John B | 20:00 Rx | | | Tobie | 17:07 Rx | | | Jacob Bu | 17:52 Rx2 | | | Charles S | 20:00 Rx | | | Darcy C | 19:31 Rx2 | | | Kenia | 18:37 Rx3 | | | Alice | 17:16 Rx3 | | | Shelli A | 20:00 Rx | | | Angel | 19:18 Rx2 | | | Kim K | 18:58 Rx3 | | | Rhonda D | 17:56 Rx3 | | | Léa | 16:38 Rx3 | | | Sammy | 20:00 Rx3 | Mod | | Kate D | Open | scaled | | Jennifer A | Open | scaled | | Gisela | 18:28 Rx3 | |
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Warm Up 28 November 2022 (Time) 4min AMRAP: 5 Inchworm to Seal 3/3 Moose Antlers 10 Alt V-ups 5 Cal Bike Mobility: Thoracic Opener on Foam Roller Preacher Stretch :10/:10 FC/WW Hold Shoulder Mob with purple bands 5 Strict Press 5 Dips (no press) 5 Push Press *Strength* PRE WOD 5 Cal Bike 5 Russian Twists 5 Vups 50m FC/WW
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HIIT-Fit 28 November 2022 (Reps) 6 Minute EMOM (3 Rounds) 1- :45 KBS, Max Reps 2- :45 KB Goblet Alt Forward Lunge, Max Reps Note: Increase KB weight by 5# each round directly into... 30 Minute AMRAP 100 M Run (+100 M each round) Push-up + Box Jump over x 8 16 Abmat Sit-ups Note:Push-up + BJO = 1 Rep Must finish round you're on after 30 minutes is up
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| jamey | 7 | Step over | | Andrea R | 6 | HRPushup/SO | | Bartman | 7 Rx | 30+min | | Henry B | 5 | HRPushup/SO | | Melanie | 8 | ElevPU/SO | | Beth W | 6 | ElevPU/SO | | Autumn | 6 | Elevated Push-up | | Cody T | 7 Rx | 29:30 |
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