WOD Blog
 | Wed, Oct 4 2023 |  |
| Wednesday 4 October 2023 | Warm Up Wednesday 4 October 2023 | HIIT-Fit 4 October 2023 |
Wednesday 4 October 2023 (Reps, Rx2, Rx3) 8min EMOM: (;30//:30) Handstand Progressions -piked inchworms -wall walks -handstand shoulder taps -walk to wall -walk with a partner -handstand walk -pirouette RX EMOM 20: 1: 20 KB swings (35/53 lb) 2: 1/1 TGU 3: max shuttle runs (1 = 50’) 4: rest RX2 EMOM 20: 1: 20 KB swings (26/35 lb) 2: 1/1 TGU 3: max shuttle runs (1 = 50’) 4: rest RX3 EMOM 20: 1: 20 KB swings (18/26 lb) 2: 1/1 TGU 3: max shuttle runs (1 = 50’) 4: rest Score is total shuttle runs!
| 0% |  | |  | 0% |
| 1st | 44 Rx | Samantha Sy Wed, Oct 4, 2023 | | 2nd | 44 Rx3 | Erin B Wed, Oct 4, 2023 | | 3rd | 35 Rx3 | Saba Wed, Oct 4, 2023 | | 1st | 42 Rx | Sam ra Wed, Oct 4, 2023 | | 2nd | 38 Rx | Jacob Br Wed, Oct 4, 2023 | | 3rd | 37 Rx | Nilsson Wed, Oct 4, 2023 |
| Jacob Br | 38 Rx | | | DeVonna | 29 | Mod | | Angela C | 35 | 10# TGU | | Phillip A | 44 Rx2 | | | Shane S | 35 Rx2 | | | Saba | 35 Rx3 | | | Ben Bar | 36 Rx | | | Erin B | 44 Rx3 | | | Nilsson | 37 Rx | I beat Ben Barrett? Clearly one of us counted wrong. | | Samantha Sy | 44 Rx | | | Ashley Fi | 41 Rx3 | | | Bill | 35 | scaled | | Léa | 32 | scaled | | Ben S | 41 Rx | | | Darcy C | 37 Rx2 | | | Autumn | 40 Rx2 | | | Jake L | 40 Rx2 | | | Hillary | 51 Rx2 | | | Tim G | 41 Rx2 | | | Justin B | 45 Rx2 | | | Jeffrey D | 42 | Scaled | | Shelli A | 35 Rx2 | | | Charles S | 52 Rx2 | | | Graham | 40 | Mod | | Kenia | 41 | Scaled tgu | | Snohitha | 35 | Scaled tgu | | Angel | 36 Rx2 | | | Shashank g | 40 Rx2 | | | Gisela | 36 Rx3 | | | Andrea G | 53 Rx2 | | | Sam ra | 42 Rx | | | Vinil | 41 Rx3 | | | Nirup | 31 Rx3 | | | Uday | 48 Rx3 | |
|
Warm Up Wednesday 4 October 2023 (Time) 2 rounds: 5 push up to down dog 10 piked shoulder taps 5 table tops :03 hold 10 glute bridges 5 shuttle runs 2/2 no weight TGU 2 rounds 5 donkey kicks 5 plate overhead sit ups 5 kb hikes 5 KBS 5 mins free mobility Handstand Progressions PRE WOD 5 KBS 1/1 TGU 3 shuttle runs
| 0% |  | |  | 0% |
|
HIIT-Fit 4 October 2023 (Time) 36 Minutes Every 4 Minutes Alt between... w/:30 REST at end of each 4 Min Round Sprint TABATA (4 Min) :20work/:10rest Calorie Row Sprint or Calorie Bike Sprint(Alt Rds) REST:30 4 Minutes 20 Sandbag Sumo Deadlifts* 15 Pull-ups w/time remaining: Plank Hold REST:30 **Use 2 Kettlebells if not using Sandbag Double KB Sumo Deadlifts
| 0% |  | |  | 0% |
|