WOD Blog
 | Mon, Sep 25 2023 |  |
| Monday 25 September 2023 | Warm Up Monday 25 Sept 2023 | HIIT-Fit 25 September 2023 |
Monday 25 September 2023 (Weight, Rx2, Rx3) RX EMOM 20: 1 min: 2 thrusters – Barbell starts on the floor. Add weight every 5:00. 2 min: 100 m FC 2KB (53/70) RX2 EMOM 20: 1 min: 2 thrusters – Barbell starts on the floor. Add weight every 5:00. 2 min: 100 m FC 2KB (35/53) RX3 EMOM 20: 1 min: 2 thrusters – Barbell starts on the floor. 2 min: 100 m FC 2KB (26/35) Allowed to take 2sets of farmers carry off. Score is combined weight of last two sets
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| 1st | 240 Rx | Samantha Sy Mon, Sep 25, 2023 | | 2nd | 210 Rx | Nichole Mon, Sep 25, 2023 | | 3rd | 120 Rx2 | DeVonna Mon, Sep 25, 2023 | | 1st | 410 Rx | Luke Sy Mon, Sep 25, 2023 | | 2nd | 350 Rx | Ben Bar Mon, Sep 25, 2023 | | 3rd | 325 Rx | Jacob Br Mon, Sep 25, 2023 |
| Samantha Sy | 240 Rx | | | Jacob Br | 325 Rx | | | Nick T | :) Rx | | | DeVonna | 120 Rx2 | | | Brian B | 210 Rx3 | | | Angela C | 120 Rx2 | | | Shane S | 210 Rx2 | | | Phillip A | 260 Rx2 | | | Jack Y | 240 Rx3 | | | Saba | 110 Rx3 | | | Ryan S | 340 | DL | | Mason M | 185 Rx | DNF | | Ben Bar | 350 Rx | | | Scott P | 240 Rx3 | | | Nichole | 210 Rx | | | Cody P | 220 Rx | | | Luke Sy | 410 Rx | | | Amber B | 70 Rx3 | | | Erin B | 110 Rx2 | | | Matt A | 320 Rx | | | Nilsson | 310 Rx2 | Confused by how clocks work/how long a minute is | | Ashley Fi | 120 Rx3 | | | Bill | 130 | Scaled | | Léa | 80 Rx3 | | | Jenni | 155 Rx3 | | | William K | 355 Rx | | | Heidi F | 80 Rx | | | Ben S | 270 Rx2 | | | Darcy C | 180 Rx2 | | | Justin B | 203 Rx3 | | | Adam D | 270 Rx | | | Rees | 200 Rx3 | | | Brian H | 200 Rx3 | | | Tim G | 295 Rx3 | | | grant b | 400 Rx | | | Mandy N | 110 | mod | | Kenia | 100 Rx3 | | | Charles S | 290 Rx | | | Hillary | 190 Rx | | | Angel | 250 Rx2 | | | Shelli A | 130 Rx3 | | | Sam ra | 150 Rx2 | |
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Warm Up Monday 25 Sept 2023 (Time) 400m run 6min amrap: 6 alt mountain climbers 3 down dog 3 counter balance squats w plate twist 6 plate g2o 6 suitcase DL 400m run Thoracic opener on foam roller Piriformis stretch Forearm smash 50 m FC Barbell warmup: Clean deadlifts High pulls Power cleans Front squats Strict press Push press Thruster
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HIIT-Fit 25 September 2023 (Time) For Time: Running Clock 2 Rounds 20 Pull-ups :20 Bike Sprint for Calories :60REST** -Into- 2 Rounds 20 Box Jumps :20 Bike Sprint for Calories :60REST -Into- 2 Rounds 20 Push-ups :20 Bike Sprint for Calories :60REST -Into- DB Complex Intent:Strength/Heavy DB's 7 Sets of 3 Unbroken Complex Complex x 21 1 Dual DB Deadlift 1 Dual DB Hang Squat Clean 1 Dual DB Shoulder to Overhead REST 2 Min -Into- Steady State Cardio/Mod Pace 20 Calorie Bike **You will Rest :60 at end of each Round
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| Ben S | 26:50 | HF | | Elizabeth | 28:02 | HF | | Zander | HF | 19:45 | | Madison K | HF | 19:40 | | Beth W | 28:50 | HF | | Melanie | 23:24 | Run | | Shane K | 28:45 | HF | | Kate D | 27:09 | HF | | Olivia D | 27:37 | HF | | Blake | 23:24 | HF | | Kelley P | HF | HF |
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