WOD Blog
 | Thu, Oct 5 2023 |  |
| Thursday 5 October 2023 | Warm Up Thursday 5 October 2023 | HIIT-Fit 5 October 2023 |
Thursday 5 October 2023
(Rounds, Rx2, Rx3)
Spend 7-10mins working with athletes on footwork and rope progressions
21min AMRAP:
RX
400/500m Row (4/5 reps)
12 hang power cleans (95/135)
100m sandbag carry (70/100) (2 reps)
2 rope climbs
RX2
400/500m Row
12 hang power cleans (65/95)
100m sandbag carry (50/70)
1 rope climb
RX3
400/500m Row
12 hang power cleans (45/75)
100m sandbag carry (30/50)
3 plank pulls/j-hooks/ or 1 half climb
| 100% |  | |  | 0% |
| 1st | 3+14 Rx | Nichole Thu, Oct 5, 2023 | | 2nd | 4 Rx2 | Kelley M Thu, Oct 5, 2023 | | 3rd | 4+2 Rx3 | Kenia Thu, Oct 5, 2023 | | 1st | 3+19 Rx | Luke Sy Thu, Oct 5, 2023 | | 2nd | 3+9 Rx | Jacob Br Thu, Oct 5, 2023 | | 3rd | 3+2 Rx | Nilsson Thu, Oct 5, 2023 |
| Jacob Br | 3+9 Rx | | | Angela C | 3+4 Rx3 | 50# | | Nick T | 3 Rx | | | Shane S | 3 Rx2 | | | Gretchen | 3+12 Rx3 | | | Caity R | 3+12 Rx3 | 55# | | Jack Y | 3+4 Rx2 | | | Saba | 3+16 Rx3 | | | Kelley M | 4 Rx2 | 95 | | Scott P | 3+5 | scaled | | Ryan S | 3+11 Rx3 | | | Nichole | 3+14 Rx | | | Steven T | 3+1 Rx3 | | | Redj | 3+2 Rx3 | 50# bag 55# hpc | | Luke Sy | 3+19 Rx | | | Ashley Fi | 3+18 Rx2 | | | Bill | 3+2 Rx3 | | | Adam D | 3+19 Rx2 | | | Ben S | :) | scaled | | Blake | 3+17 | Pull ups | | Molly O | 3+16 Rx3 | 55# / 50# sandbag | | Nilsson | 3+2 Rx | | | Tim G | 3+17 Rx2 | | | Kendall B | 3+5 Rx2 | | | Rees | 3+3 Rx3 | | | grant b | 4 Rx | | | Justin C | 4 Rx3 | | | Shane K | 3 +8 Rx2 | | | DeVonna | 4 Rx3 | | | Shashank g | 3+18 Rx2 | | | Chris C | 3+5 Rx2 | | | Vinil | 3+18 Rx3 | | | Nirup | 3+5 Rx3 | | | Brianna W | 4+3 Rx3 | 65# / 50# sandbag | | Kenia | 4+2 Rx3 | | | Alice | 4+1 Rx3 | | | Andrea G | 4+1 Rx2 | | | Gisela | 4+2 Rx3 | | | Graham | 2+19 Rx | |
|
Warm Up Thursday 5 October 2023
(Time)
2 sets:
250m row
5 inchworm to seal
5/5 thoracic twists
5/5 single leg RDL
5/5 single leg glute bridges
Smash traps, forearms, triceps
Wrist stretches
Worlds greatest stretch
5 sandbag deadlifts
:15 hold and drop
50ft sandbag carry
5 knee raises from rope
5 j-hooks
3 j-hook pulls
2 half climbs
1 climb
5 deadlifts
5 hang high pulls
5 hang muscle cleans
5 hang power cleans
| 0% | | | | 0% |
|
HIIT-Fit 5 October 2023
(Reps)
36 Minutes
12 Rounds
:90work/:90rest
Rounds 1,2,3:
Max Calorie Bike
-Maintain Cals each Round
Round 4
12/10 Cal Bike
Max Reps: Double DB Hang Squat Clean
Round 5
12/10 Cal Bike
Max Reps: Double DB Bench Press
Round 6
12/10 Cal Bike
Max Reps: Hanging Knee Raises
Round 7
6/5 Cal Bike
Max Reps: Double DB Hang Squat Clean
Round 8
6/5 Cal Bike
Max Reps: Double DB Bench Press
Round 9
6/5 Cal Bike
Max Reps: Hanging Knee Raises
Round 10
Max Reps: Double DB Hang Squat Clean
Round 11
Max Reps: Double DB Bench Press
Round 12
Max Reps: Hanging Knee Raises
| 0% | | | | 0% |
|
