WOD Blog
 | Fri, Sep 8 2023 |  |
| Friday 8 September 2023 | Warm Up Friday 8 September 2023 | HIIT-Fit 8 September 2023 |
Friday 8 September 2023 (Rounds, Rx2, Rx3) 10 min Build to a heavy 2 Overhead squats. Workout 14 AMRAP 6 Full Snatch (85/165) 4 BMU 100 M Run 14 AMRAP 6 Full Snatch (65/135) 4 C2B & 2 ring dips 100 M Run 14 AMRAP 6 Full Snatch (35/45) 4 Jumping C2B & 4 box dips 100 M Run
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| 1st | 3+6 Rx | Samantha Sy Fri, Sep 8, 2023 | | 2nd | 5+8 Rx2 | Nichole Fri, Sep 8, 2023 | | 3rd | 5 Rx3 | Erin B Fri, Sep 8, 2023 Saba Fri, Sep 8, 2023 DeVonna Fri, Sep 8, 2023 | | 1st | 4+2 Rx | Luke Sy Fri, Sep 8, 2023 | | 2nd | 4 Rx | Mason M Fri, Sep 8, 2023 | | 3rd | 3+4 Rx2 | Jacob Br Fri, Sep 8, 2023 |
| Gretchen | 7 | scaled | | DeVonna | 5 Rx3 | | | David G | 4+10 | scaled | | Jacob Br | 3+4 Rx2 | | | Nikki | :) Rx3 | | | Cam N | 4+1 Rx2 | BMU | | Mauricio | 5+10 Rx3 | | | Samantha Sy | 3+6 Rx | | | Saba | 5 Rx3 | | | Mason M | 4 Rx | | | Scott P | 4 Rx3 | | | Ben Bar | 3 Rx2 | BMU/155# | | Jack Y | 5+14 Rx3 | | | Nichole | 5+8 Rx2 | | | Luke Sy | 4+2 Rx | | | Prathap | 4+10 Rx3 | | | Matt A | 3+2 Rx2 | BMU | | Erin B | 5 Rx3 | | | Sam ra | 5+2 Rx3 | | | Sierra D | 5+4 Rx3 | 55# | | Kristie W | 6+10 Rx3 | | | Molly O | 4 | 25# | | Bill | 4 | Mod | | Brian H | 5+12 Rx3 | | | Josie | 3 | Mod | | Ben S | ? | scaled | | Darcy C | 6+2 Rx3 | | | Kate D | 3+5 Rx3 | 85#, jbmu | | Kendall B | 5 Rx3 | | | Jessica L | 8+6 | Full cleans | | Tim G | 4+3 Rx3 | 95# perfect snatch form lol | | Rees | 6 Rx3 | | | grant b | 4+4 Rx | | | Shashank g | 5+2 Rx3 | | | Uday | 6+4 Rx3 | | | Charles S | Open | Open |
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Warm Up Friday 8 September 2023 (Time) 200m run 2 sets: 5 inchworm to seal to dd 10 alt mountain climbers | 2/2 worlds GS 8 scap pulls | kip swings 5 boot strappers | Jumping air squats 5 PVC OHS thoracic opener on foam roller child's pose banded shoulder 5 kip swings 5 bigger kip swings 3 giants 1-3 bmu 5 snatch DL 5 snatch high pulls 5 muscle snatch 5 BTN push jerks 5 OHS 5 snatch drops 5 full snatch *strength*
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HIIT-Fit 8 September 2023 (Reps) 40 Minute EMOM (5 Rounds) 1- 16 DB Romanian Deadlifts (-2 each rd)* Then, Max Reps: DB Front Squats 2- 10 GHD Sit-ups 3- 16/12 Calorie Row Sprint 4- REST 5- 3 Rds of Push-up + Alt DB Plank Row Then, Max Reps: Alt Devils Press 6- 10 GHD Sit-ups 7- 200 M Sprint 8- REST **RDL Reps: 16,14,12,10,8 Front Squat Reps/Goal 8,10,12,14,16
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