WOD Blog
 | Wed, Sep 27 2023 |  |
 | Happy Birthday: Mauricio |
| Wednesday 27 September 2023 | HIIT-Fit 27 September 2023 | Warm Up Wednesday 27 September 2023 |
Wednesday 27 September 2023 (Time, Rx2, Rx3) RX 5 rounds for time: 15 push jerks (65/95 lb) 12 chest-to-bar pull-ups 9 sumo deadlift high pulls (65/95 lb) RX2 5 rounds for time: 15 push jerks (55/75) 12 pull ups 9 sumo deadlift high pulls (55/75) RX3 5 rounds for time: 15 push jerks (35/55) 12 jumping chest to bar pull ups 9 sumo deadlift high pulls (35/55)
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| 1st | 12:49 Rx | Nichole Wed, Sep 27, 2023 | | 2nd | 14:10 Rx2 | Kelley M Wed, Sep 27, 2023 | | 3rd | 14:40 Rx3 | Erin B Wed, Sep 27, 2023 | | 1st | 16:37 Rx | Elijah A Wed, Sep 27, 2023 | | 2nd | 16:58 Rx | Ben Bar Wed, Sep 27, 2023 | | 3rd | 20:26 Rx | Jacob Br Wed, Sep 27, 2023 |
| Jacob Br | 20:26 Rx | | | Nick T | :) | scaled | | Brian B | 17:41 Rx3 | | | Jack Y | 18:43 Rx3 | | | Phillip A | 18:57 Rx2 | | | Caity R | 19:58 Rx3 | | | Bharat | 14:37 | 3 rounds | | Saba | 15:31 Rx3 | | | Mauricio | 15:56 Rx3 | 🥳🥳 | | Ben Bar | 16:58 Rx | | | Kelley M | 14:10 Rx2 | | | Prathap | 18:09 Rx2 | | | Nichole | 12:49 Rx | | | Michael M | 16:57 Rx3 | | | Erin B | 14:40 Rx3 | | | Michelle M | 15:54 Rx3 | | | Redj | 18:38 Rx3 | | | Sam ra | 17:29 Rx2 | | | Jeffrey D | 23:00 Rx3 | | | Ashley Fi | 15:54 Rx3 | | | Adam D | 13:47 Rx2 | | | Jake L | 15:24 Rx2 | | | Justin B | 12:00 Rx2 | | | Tobie | 15:03 Rx | | | Shashank g | 16:08 Rx2 | | | Shelli A | 14:55 Rx2 | | | Chris C | 11:01 | Scaled | | Vinil | 16:01 Rx3 | | | Nirup | 16:50 Rx3 | | | Uday | 12:12 Rx3 | | | Elijah A | 16:37 Rx | | | Graham | 11:32 Rx2 | | | Steven L | 16:05 Rx2 | | | Shane K | 16:56 Rx2 | |
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HIIT-Fit 27 September 2023 (Reps) 36 Minutes 6 Min Running Clock x 6 Min (0:00-2:00) 500/450 M Row Min (2:00-3:00) REST Min (3:00-5:00) Rd1: 50' Dual KB OH Walking Lunges Max Reps: Abmat Sit-ups Rd2: 50' Dual KB Front Rack WL Max Reps: Abmat Sit-ups Rd3: 50' Dual KB Farmers Carry WL Max Reps: Abmat Sit-ups Rd4: 50' Single KB OH WL (25'/25') Max Reps: Abmat Sit-ups Rd5: 50' Single KB Front Rack WL (25'/25') Max Reps: Abmat Sit-ups Rd6: 50' Single KB Suitcase Carry WL (25'/25') Max Reps: Abmat Sit-ups Min (5:00-6:00) REST
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| Andrea R | 202 Rx | 20# KB | | Darcy C | 217 Rx | | | Kate D | 222 Rx | | | Olivia D | 221 Rx | | | Blake | 143 Rx | | | Kelley P | :) | scaled |
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Warm Up Wednesday 27 September 2023 (Time) AMRAP 5: 100m run 15 plate ground-to-overheads (10/15 lb) 100m run 10 overhead lunges – 5 per side (10/15 lb) 3/3 world's greatest stretch overhead stretch on wall banded shoulder stretches :10 dead hang 5 scap pulls 3 scap retracts 3-5 strict pull ups 8 kip swings 5 pull ups 5 c2b 5 strict press 5 push press 3 push jerks w hold in catch 5 push jerks 5 sumo DL 5 strict high pulls 5 sumo DL high pull *build bar* practice: 2 sets 5 push jerks 4 c2b pull ups 3 sumo DL high pull
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