WOD Blog
 | Wed, Sep 13 2023 |  |
 | Happy Birthday: Dan & Shane H |
| Wednesday 13 September 2023 | Warm Up Wednesday 13 September 2023 | HIIT-Fit 13 September 2023 |
Wednesday 13 September 2023 (Reps, Rx2, Rx3) Strength: Bench Press 10:00 to Build to a heavy 5. RX Every 2:00 for 6 rounds: 1 rope climbs 8/10 Cal Row Max wall-ball shots in remaining time (14/20 lb)(9/10 ft) – Rest 1:00 between rounds; RX 2 Every 2:00 for 6 rounds: 1 Half rope climbs 8/10 Cal Row Max wall-ball shots in remaining time (14/20 lb)(9/10 ft) – Rest 1:00 between rounds; RX3 Every 2:00 for 6 rounds: 3 J-hook pulls 6/8 Cal Row Max wall-ball shots in remaining time (10/14 lb)(9/10 ft) – Rest 1:00 between rounds; Score is wallballs!
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| 1st | 123 Rx | Samantha Sy Wed, Sep 13, 2023 | | 2nd | 77 Rx2 | DeVonna Wed, Sep 13, 2023 | | 3rd | 90 Rx3 | Erin B Wed, Sep 13, 2023 | | 1st | 135 Rx | Jacob Br Wed, Sep 13, 2023 | | 2nd | 133 Rx | Ben Bar Wed, Sep 13, 2023 | | 3rd | 131 Rx | John B Wed, Sep 13, 2023 |
| Jacob Br | 135 Rx | | | Nick T | 121 Rx | | | Angela C | 100 Rx3 | | | DeVonna | 77 Rx2 | | | Mauricio | 114 Rx3 | | | Saba | 83 Rx3 | | | Amy S | Open | scaled | | Erin B | 90 Rx3 | | | Ben Bar | 133 Rx | | | Caitlyn | 124 Rx | | | Redj | 75 Rx3 | | | Kelley P | 81 Rx | | | Samantha Sy | 123 Rx | | | Codey | 160 Rx | | | Autumn | 120 Rx | | | Ben S | 121 Rx | | | Molly O | 114 Rx2 | | | Nilsson | 112 Rx | | | Jake L | 76 Rx | | | Amanda Lo | 78 Rx | | | Mason M | … | Army ACFT | | Shane K | 76 Rx3 | | | Hillary | 107 Rx | | | John B | 131 Rx | | | Kenia | 73 Rx3 | | | Charles S | 105 Rx | | | Angel | 64 Rx | | | Shashank g | 78 Rx3 | | | Uday | 60 Rx3 | | | Vinil | 74 Rx3 | | | Sam ra | 94 Rx | |
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Warm Up Wednesday 13 September 2023 (Time) 1 set: :30 row, easy 10 med-ball good mornings 10 med-ball front squat squats 10 med-ball shoulder presses 1 set: :30 row, mod 10 med-ball bent over rows 10 med-ball push presses to target (throw the ball to the target) 1 set: :30 row, hard 10 wall-ball shots 3mins to foam roll bent arm twisted cross elevated child's pose, on roller or ball piriformis stretch, on wall or rig 5 scap pulls on rope 5 rope hanging knee raises 3 j-hooks 3 j-hook pulls 2 half climbs 1 full climb 5 push ups 10 bench press *strength*
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HIIT-Fit 13 September 2023 (Time) 32 Minutes Every 3:30 Min x 8 with :30 REST between Rounds 3:30 Min Running Clock 2 Rounds 100 M Sprint :10 REST -Into- Rounds 1,2,3: DB Box Step ups x 8 Rounds 4,5,6: DB Box Step ups x 6 Rounds 7,8: DB Box Step ups x 4 -Then with time remaining, AMRAP Pick up where you left off each Round AMRAP: 10 Alt DB Snatches 10 Straight Leg Sit-ups
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| Elizabeth | 11 Rx | 20# box step ups/ 25# snatch | | Zander | 16 | scaled | | Madison K | 10 | scaled | | Andrea R | :) Rx | 25# box step ups & 30# snatch | | Kate D | 13+10 Rx | 35# | | Kim K | :) | scaled |
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