WOD Blog
 | Wed, Nov 30 2022 |  |
| Wednesday 30 November 2022 | Warm Up Wednesday 30 November 2022 | HIIT-Fit 30 November 2022 |
Wednesday 30 November 2022
(Reps, Rx2, Rx3)
5x2 @ 90-95%
Front Squat*
*Base percentages off 2-Rep Heavy.
16 Min AMRAP
10 Burpee Box Jump overs
10 10M Shuttle Runs
5 Full Cleans (155/115)
Rx2: 115/85
Rx3: Burpee to 2 45# Plates | 95/65
| 0% |  | |  | 0% |
| 1st | 5+8 Rx | Samantha Bu Wed, Nov 30, 2022 | | 2nd | 6+5 Rx3 | Rhonda D Wed, Nov 30, 2022 | | 3rd | 5+1 Rx3 | Léa Wed, Nov 30, 2022 | | 1st | 6+4 Rx | John B Wed, Nov 30, 2022 | | 2nd | 5+6 Rx | Luke Sy Wed, Nov 30, 2022 | | 3rd | 4+10 Rx | Dylan Wa Wed, Nov 30, 2022 |
| Nick T | 4+7 Rx | | | Caity R | 3+2 Rx2 | | | Samantha Bu | 5+8 Rx | | | Nikki | 4 Rx3 | | | Jacob Br | 4+1 Rx | | | Dan | 5+9 Rx3 | | | Emily K | 6+8 Rx | | | Jules | 5+24 Rx2 | | | Dylan Wa | 4+10 Rx | | | Jenica | 5+9 Rx3 | | | Erin B | 4+10 Rx3 | | | Adam D | 4+21 Rx2 | | | Chip | 4+20 Rx3 | | | Nilsson | 4 Rx2 | | | Bill | 5+7 Rx3 | | | Kelli | 6+4 Rx3 | | | Shelley S | 5+4 Rx3 | | | Tim G | 5 Rx2 | | | Jennifer A | 5+20 Rx | | | Kate D | 5+9 Rx | | | Anthony | 5+1 Rx2 | | | Melanie | 5+13 Rx3 | | | Molly O | 4+11 Rx3 | | | Sam Re | 5+22 Rx | | | Kelley P | 4+24 Rx2 | | | Ben S | 5+3 Rx | | | Autumn | 5 | Scaled | | Darcy C | 4+22 Rx3 | | | Christy s | 5 Rx3 | | | Jake L | 5+1 Rx2 | | | Chris G | 5+13 Rx | | | April | 5+6 | Scaled | | Joseph B | 4+17 Rx | | | William K | 6+7 Rx | | | Léa | 5+1 Rx3 | | | Charles S | 4+5 Rx | | | Kristine | 6+4 Rx3 | | | John B | 6+4 Rx | | | Rhonda D | 6+5 Rx3 | | | Luke Sy | 5+6 Rx | | | Jenni | 4+7 Rx3 | | | Samantha Br | 4+2 Rx | | | Angel | 4+9 Rx2 | | | Joe W | 3+16 Rx3 | |
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Warm Up Wednesday 30 November 2022
(Time)
1-2 Rounds:
8 Samson Lunges
5 Russian Baby Makers
8 90/90 Stretch
8 Slow Mountain Climbers
10 Air Squats
Into...
1-2 Rounds
5 10M Shuttle Runs
5 Broad Jumps
5 Inchworm to Push Up
5 Burpees
Mobility:
Lizard Lunge w Quad Stretch
Frog Stretch
Pigeon Stretch
3 DL
3 Hang High Pulls
3 Muscle Cleans
5 Front Squats (:03 hold in bottom)
5 Front Squats
*Strength*
PRE WOD:
3 Burpee Box Jump Overs
3 10M Shuttle Runs
3 Full Cleans
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HIIT-Fit 30 November 2022
(Time)
For Time:
40 - 30 - 20 -
Sideways Bear Crawl(Meters)
Double DB Deadlift
Single Arm DB Push Press(Split Reps)
On dash:
50 Calories(25 Cal Bike + 25 Cal Row)
Note:Push Press/Deadlift
Push Press:Split Reps. Switch anytime.
Deadlift:Work on Muscular Endurance. Choose a weight in order to do the following. Attempt unbroken sets.
40= 2 sets of 20 reps
30= 2 sets of 15 reps
20= 1 set of 20 reps
| 0% | | | | 0% |
| Ben S | 23:09 | scaled | | jamey | 34:45 | scaled | | Bartman | 28:28 | scaled | | Henry B | 34:00 | scaled | | Beth W | 34:00 | scaled | | Cody T | 25:56 | scaled |
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