WOD Blog
 | Mon, Sep 18 2023 |  |
| Monday 18 September 2023 | Warm Up Monday 18 September 2023 | HIIT-Fit 18 September 2023 | Other Results |
Monday 18 September 2023 (Time, Rx2, Rx3) 10 Min to build to a 5 Deadlift heavier than your WOD weight. 'Diane' RX 21-15-9 For Time Deadlifts (155/225) Handstand Push-Ups RX2 21-15-9 For Time Deadlifts (115/185) Handstand Push-Ups (2 Mats) RX3 21-15-9 For Time Deadlifts (85/135) Seated to Standing Push Press (2 DB)
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| 1st | 8:00 Rx | Samantha Sy Mon, Sep 18, 2023 | | 2nd | 6:21 Rx2 | Nichole Mon, Sep 18, 2023 | | 3rd | 5:15 Rx3 | Kenia Mon, Sep 18, 2023 | | 1st | 4:23 Rx | John B Mon, Sep 18, 2023 | | 2nd | 5:28 Rx | Luke Sy Mon, Sep 18, 2023 | | 3rd | 10:47 Rx | Matt A Mon, Sep 18, 2023 |
| Jacob Br | 9:00 Rx3 | 225#, 10 2 mat HSPU & 35# DB's for the rest | | DeVonna | 7:07 Rx3 | | | Samantha Sy | 8:00 Rx | | | Angela C | 6:30 Rx3 | | | Brian B | 7:37 Rx3 | | | Shane S | 9:18 Rx3 | 185 | | Jenni | 6:25 Rx3 | | | Austin u | 8:28 Rx2 | | | Mauricio | 8:09 Rx3 | | | Saba | 5:22 Rx3 | | | Scott P | 10:02 Rx2 | | | Ryan S | 7:47 Rx3 | | | Kelley M | 7:11 Rx3 | | | Nichole | 6:21 Rx2 | 135 | | Jack Y | 7:52 Rx3 | | | Luke Sy | 5:28 Rx | | | Michelle M | 7:10 Rx3 | | | Matt A | 10:47 Rx | | | Erin B | 7:00 Rx3 | | | Keith P | 8:15 Rx2 | | | Caitlyn | 8:55 Rx | | | Michael M | 7:11 Rx3 | | | Redj | 7:16 Rx3 | | | Emily B | 7:26 Rx3 | | | Bill | 7:24 | :) | | Laura B | 4:38 | :) | | Ashley Fi | 6:12 Rx2 | | | Sierra D | 6:34 Rx3 | #115 #20db | | Jasmin | 5:57 Rx2 | | | Adam D | 5:56 Rx2 | | | Heidi F | 10:26 Rx3 | | | Molly O | 5:12 Rx3 | | | Darcy C | 5:03 Rx3 | | | Kate D | 12:41 Rx | | | Ben S | 7:33 Rx2 | | | Jennifer A | 6:29 Rx | | | Joseph B | 6:55 Rx3 | | | Sam Re | 4:47 Rx | | | Rees | 7:34 Rx3 | | | Jeffrey D | 9:34 | 125 | | Kristie W | 4:24 Rx3 | | | Kim K | 6:10 Rx3 | | | Brian H | 6:05 Rx3 | | | grant b | 7:25 Rx | | | Amanda Lo | 6:44 Rx2 | No mats | | Léa | 5:24 | 🤛😎 (#35, off 35s) | | Justin C | 5:20 Rx2 | | | Nilsson | 6:18 Rx2 | | | Kristine | 3:38 Rx3 | | | John B | 4:23 Rx | | | Elijah A | 8:38 Rx2 | | | Kenia | 5:15 Rx3 | | | Angel | 8:56 Rx2 | | | Andrea G | 5:56 Rx2 | | | Sam ra | 9:28 Rx2 | |
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Warm Up Monday 18 September 2023 (Time) 2:00 row, increasing pace 15 Wall Slides (w mini band) Banded Monster Walks 2x around square 2 sets w empty BB: 5 RDL 5 Strict Press 3mins to foam roll: glutes, hamstrings, t-spine, delts 2/2 world's greatest stretch overhead stretch on wall 3 kick ups (:05 hold) 3-5 negatives 5 HSPU 8 PVC 3-point contact 5 hinges 5 drops 8 deadlifts
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HIIT-Fit 18 September 2023 (Reps) 35 Minutes 6 Minute Round x 5 w/:30Rest x 2 AND w/:60Rest between Rounds 6 Minute Running Clock Buy-in: 16/12 Cal Row Sprint(Goal :45 or less) :30REST 400 M Run @ Mod Intensity :30REST -Into- (Goal is to have 2 Min to complete following,4:00-6:00) 25 Wall Ball Shots AMRAP w/time remaining: Push-ups :60REST at end of 6 Min Round Score: Total Push-up Reps
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| Kate D | 18 | 14# WB | | Andrea R | 27 | 14#WB | | Elizabeth | 38 | 8#WB | | Zander | HF | 18Sit-up/6#WB | | Madison K | 24 | 6#WB | | Bartman | HF | HF | | Henry B | HF | HF | | Beth W | 20 | Elev PU | | Shane K | 25 | 16#WB | | Melanie | 60 | ElevPU/12#WB | | Olivia D | 9 | 14#WB |
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| Adam D | DIANE | 5:56 | RX2 185# 2 mat hspu | | John B | DIANE | 4:23 Rx | |
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