WOD Blog
 | Fri, Sep 1 2023 |  |
| 9.2.23 | Friday 1 September 2023 | Warm Up Friday 1 Sept 2023 | HIIT-Fit 1 September 2023 |
9.2.23 (Time, Rx2, Rx3) 3 rounds: 50’ BB lunges (1: overhead, 2: front rack, 3: back rack) 15 push ups 50 Russian twist 400m run *floater: accumulate 400m suitcase carry Rx: 85/105 barbell, 45/53 kb RX2: 65/95 barbell, 35/45kb RX3: 35/65 barbell, 26/35 kb, elevate pu, 400m row
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Friday 1 September 2023 (Time, Rx2, Rx3) Strength: Every 2mins for 12mins Build to a heavy 5 Rep Deadlift RX For time: 30 deadlifts (155/225 lb) 40 wall-ball shots (14/20 lb) (9/10 ft) 50 KB swings (35/53 lb) RX2 For time: 30 deadlifts (135/185 lb) 40 wall-ball shots (10/14 lb) (9/10 ft) 50 KB swings (26/35 lb) RX3 For time: 20 deadlifts (75/115 lb) 30 wall-ball shots (10/14 lb) (8/9 ft) 40 KB swings (18/26 lb)
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| 1st | 6:33 Rx | Samantha Sy Fri, Sep 1, 2023 | | 2nd | 7:04 Rx | Emily M Fri, Sep 1, 2023 | | 3rd | 4:03 Rx3 | Erin B Fri, Sep 1, 2023 | | 1st | 4:20 Rx | John B Fri, Sep 1, 2023 | | 2nd | 5:11 Rx | Mason M Fri, Sep 1, 2023 | | 3rd | 6:25 Rx | Matt A Fri, Sep 1, 2023 |
| Jacob Br | 6:44 Rx | | | Angela C | 4:24 Rx3 | | | DeVonna | 4:44 Rx3 | | | Nick T | 7:20 Rx | | | Gretchen | 7:26 Rx3 | | | Cody P | 9:46 Rx2 | | | Shane S | 8:32 Rx3 | | | Mauricio | 9:00 Rx3 | | | Saba | 6:36 Rx3 | | | Ben Bar | 8:30 Rx | | | Jack Y | 9:58 Rx3 | | | Clay | 6:38 Rx3 | | | Shane K | 8:45 Rx3 | | | Scott P | 9:59 Rx3 | | | Ryan S | 10:07 Rx2 | | | Matt A | 6:25 Rx | | | Prathap | :) | scaled | | Mason M | 5:11 Rx | | | Erin B | 4:03 Rx3 | | | Emily M | 7:04 Rx | | | Samantha Sy | 6:33 Rx | | | Misty T | 6:30 Rx3 | | | Nilsson | 8:58 Rx | | | Norm | 6:07 Rx2 | | | Sam ra | 11:02 Rx2 | | | Amy S | 9:49 Rx | | | Amanda Lo | 7:40 Rx3 | RX2 reps | | Laura B | 4:30 | Mod | | Kristie W | 5:59 Rx3 | RX2 reps | | Molly O | 6:03 Rx3 | RX2 reps | | Bill | 5:00 | Mod | | Shelli A | <3 | <3 | | Natalie M | 7:10 Rx3 | | | Autumn | 7:59 Rx2 | | | Kendall B | 9:14 Rx3 | | | Becky | 6:04 Rx3 | | | Kate D | 4:40 Rx | | | Olivia D | 6:34 Rx3 | 95# | | Jennifer A | 5:16 Rx | | | Shashank g | 8:02 Rx2 | 195# | | Brianna W | 6:44 Rx3 | | | John B | 4:20 Rx | | | Charles S | 7:09 Rx | | | William K | 5:03 Rx | | | Kristine | 4:34 Rx3 | | | Hillary | 7:30 Rx | | | Uday | 7:35 Rx3 | 135# |
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Warm Up Friday 1 Sept 2023 (Time) PVC routine 3 sets: 100m run 5 medball cleans 6 alt samson lunges 6 alt cossack squats 5/5 glute bridges w a hold foam roll: glutes, hamstrings, quads child's pose on foam roller 3-way hip stretches 5 medball thrusters 5 wallballs to target 5/5 kb single leg RDL 5 kb hikes 5 russian swings 5 kbs 5 hinges 5 drops 5 deadlifts *strength*
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HIIT-Fit 1 September 2023 (Reps) 35 Minutes 12 Rounds 1:30work/1:30rest Rd 1: Max Effort Cal Bike Rd 2: Maintain above Cals Rd 3: Maintain above Cals Rd 4: Bike 10/8 Cals Max Reps, DB Goblet Lunge+Lunge+Squat(1DB) Rd 5: Bike 10/8 Cals Max Reps, Alt DB Hang Power Clean & Push Jerk Rd 6: Bike 10/8 Cals Max Reps, Pull-ups Rd 7: Bike 6/4 Cals Max Reps, DB Goblet Lunge+Lunge+Squat Rd 8: Bike 6/4 Cals Max Reps, Alt DB Hang Power C&PJ Rd 9: Bike 6/4 Cals Max Reps, Pull-ups Rd 10: Max Reps, DB Goblet Lunge+Lunge+Squat Rd 11: Max Reps, Alt DB Hang Power C&PJ Rd 12: Max Reps, Pull-ups
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| Kate D | HF | HF | | Olivia D | HF | HF | | Elizabeth | HF | HF | | Melanie | HF | HF | | Beth W | HF | Josh HF | | Taylor P | HF | HF | | Bartman | HF | HF | | Henry B | HF | HF | | Alice | HF | HF |
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