WOD Blog
 | Tue, Oct 3 2023 |  |
 | Happy Birthday: Charity |
| Tuesday 3 October 2023 | Warm Up Tuesday 3 October 2023 | HIIT-Fit 3 October 2023 |
Tuesday 3 October 2023 (Time, Rx2, Rx3) Strength: every 2mins Rx & RX2 5x3 back squats – Build to a heavy set of 3 and maintain for all 5 sets. RX3 5x5 back squats – Build to a moderate set of 5 and maintain for all 5 sets. WOD RX FOR TIME 25-20-15-10-5 Cal Bike 50-40-30-20-10 Double-unders Sit-ups RX2 FOR TIME 25-20-15-10-5 Cal Bike 50-40-30-20-10 Double under practice (same amount of seconds as expected reps) Sit-ups RX3 FOR TIME: 20-15-10-5 Cal Bike 40-30-20-10 Single-unders Sit-ups
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| 1st | 14:40 Rx | Samantha Sy Tue, Oct 3, 2023 | | 2nd | 14:54 Rx | Nichole Tue, Oct 3, 2023 | | 3rd | 13:43 Rx3 | Erin B Tue, Oct 3, 2023 | | 1st | 12:49 Rx | Luke Sy Tue, Oct 3, 2023 | | 2nd | 13:29 Rx | Matt A Tue, Oct 3, 2023 | | 3rd | 14:22 Rx | Ben Bar Tue, Oct 3, 2023 |
| Nick T | 9:44 Rx3 | | | Angela C | 10:37 Rx3 | | | Caity R | 12:07 Rx3 | | | Gretchen | 14:52 | scaled | | Ben Bar | 14:22 Rx | | | Scott P | 15:30 Rx2 | scaled | | Nichole | 14:54 Rx | | | Luke Sy | 12:49 Rx | | | Jack Y | 16:58 Rx2 | | | David G | 16:02 | scaled | | Ryan S | 16:06 Rx2 | | | Matt A | 13:29 Rx | | | Erin B | 13:43 Rx3 | | | apurva s | 14:58 Rx3 | | | Nilsson | 17:33 Rx2 | Update: Jumping rope is still stupid | | Bill | 19:34 | Scaled cal | | Jasmin | 17:31 Rx | | | Ashley Fi | 18:35 Rx | | | Linda B | 15:42 Rx3 | | | Sam Re | 15:24 Rx | | | Ben S | 16:46 Rx | | | Autumn | 17:10 | scaled | | Kelley P | :) | scaled | | Emily B | 14:26 Rx3 | | | Rees | 14:26 Rx3 | Rx 2 reps | | Brian H | 16:58 Rx | | | Jake L | 18:36 Rx | | | Kristie W | 16:58 Rx3 | Rx 2 reps | | Caitlyn | 19:43 Rx | | | grant b | 12:00 Rx | | | Nick N | 13:36 Rx | | | Amanda Lo | 19:47 Rx | | | Jeffrey D | 17:42 Rx2 | | | Mandy N | 19:40 Rx | | | Lynn S | 22:45 Rx3 | Rx 2 reps | | Chip | 16:21 Rx3 | Rx2 reps | | Justin C | 15:39 Rx2 | | | Tobie | 14:03 Rx | | | Darcy C | 16:54 Rx2 | | | Shelli A | 17:44 Rx | | | Charles S | 16:07 Rx2 | | | Samantha Sy | 14:40 Rx | | | Angel | 15:32 Rx2 | | | Chris C | 13:32 Rx3 | | | Kenia | 15:15 Rx3 | | | Alice | 20:49 Rx3 | | | Snohitha | 17:32 Rx3 | | | Brianna W | 20:05 Rx2 | | | Hillary | 18:12 Rx | | | Graham | 16:46 Rx | | | Sam ra | 12:40 Rx3 | SU | | Uday | 12:45 Rx3 | SU | | Steven L | 19:26 Rx | | | Nirup | 12:49 Rx3 | | | Elijah A | 14:31 Rx3 | SU |
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Warm Up Tuesday 3 October 2023 (Time) 2min bike 2 sets: 6 alt mountain climbers 5 jumping air squats 6 alt Samson lunges 5 abmat sit ups 6 alt cossack squats Foam roll: glutes, quads, hip flexors, calves Hip stretches Calf stretches DU progression: 20 singles 10 high slow singles 10 penguin taps 10 single single double 20 double unders Back squats: 5 tempo back squats 5 back squats *strength*
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HIIT-Fit 3 October 2023 (Reps) 40 Minutes 9 Min Running Clock x 4 Rounds w/REST throughout Meter Row/Run and :60/REST between Rounds Round 1: 1000 M Row w/:30REST @250M/500M/750M/1000M -Then w/time remaining, AMRAP: Unbroken KB Complex* :60REST Round 2: 800 M Run w/:30REST @400M/800M -Then w/time remaining, AMRAP: Unbroken KB Complex :60REST Round 3: 600 M Row w/:30REST @300M/600M -Then w/time remaining, AMRAP: Unbroken KB Complex :60REST Round 4: 400 M Run w/:30REST @400M -Then w/time remaining, AMRAP: Unbroken KB Complex *KB Complex 1 Full Complex = KBS x 1 RKBS x 1 KB Hang Highpull x 1 KB Goblet Alt Forward Lunge x 1/1 Single Arm KB Power Clean x 1/1
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| Elizabeth | HF | HF | | Molly O | HF | HF |
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