WOD Blog
 | Fri, Oct 6 2023 |  |
 | Happy Birthday: Lisa K |
| Friday 6 October 2023 | Warm Up Friday 5 October 2023 | HIIT-Fit 6 October 2023 |
Friday 6 October 2023 (Time, Rx2, Rx3) Snatch X.3.X.1 Every :90 2x3 @ 60% 3x2 @ 65% 4x1 @ 70% 4 RFT of: RX 10 Push Ups 15 OHS (85/115) 20 Russian Twist- 2 count (25/35) RX2 10 push ups 15 OHS (65/95) 20 Russian Twist- 2 count (15/25) RX3 10 elevated push ups 15 OHS (35/65) 20 Russian Twist- 2 count (10/15)
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| 1st | 11:47 Rx | Samantha Sy Fri, Oct 6, 2023 | | 2nd | 9:09 Rx2 | Kelley M Fri, Oct 6, 2023 | | 3rd | 8:39 Rx3 | Erin B Fri, Oct 6, 2023 | | 1st | 9:00 Rx | Dylan Wa Fri, Oct 6, 2023 | | 2nd | 9:25 Rx | Matt A Fri, Oct 6, 2023 | | 3rd | 12:46 Rx | Nilsson Fri, Oct 6, 2023 |
| Jacob Br | 13:39 Rx | | | Brian B | 13:15 Rx3 | | | DeVonna | 13:28 Rx3 | | | Angela C | 11:06 Rx3 | | | Nick T | :) | Open | | Phillip A | 17:00 Rx3 | | | Caity R | 14:44 Rx3 | | | Jack Y | 14:07 Rx3 | | | Ben Bar | 6:50 Rx2 | | | Saba | 10:21 Rx3 | | | Kelley M | 9:09 Rx2 | | | Scott P | 9:30 Rx3 | | | Bharat | 17:05 Rx3 | | | Ryan S | 18:53 Rx3 | | | Cody P | 11:08 Rx3 | | | Samantha Sy | 11:47 Rx | | | Erin B | 8:39 Rx3 | | | Nikki | 10:26 Rx3 | | | Dylan Wa | 9:00 Rx | | | Prathap | 13:30 Rx3 | | | Sam ra | 14:37 Rx2 | | | apurva s | 10:42 Rx3 | | | Kelley P | 8:56 Rx2 | | | Kristie W | 8:09 | Wtf glute bridges 65# | | Laura B | 8:51 | Scaled | | Amanda Lo | 10:31 Rx2 | 25# RT | | Ashley Fi | 9:32 Rx3 | | | Molly O | 10:22 | Scaled | | Linda B | 8:00 | Mod | | Adam D | 10:37 Rx2 | | | Amy S | 11:07 Rx3 | | | Ben S | 11:33 Rx | | | Autumn | 7:39 Rx3 | | | April | 10:38 | Front squats | | Matt A | 9:25 Rx | | | Nilsson | 12:46 Rx | | | Brian H | Open | scaled | | Chris C | 9:18 | Scaled | | Jessica L | 7:03 | Front squats | | grant b | 8:23 Rx | | | Gisela | 9:5; | Deadlifts instead of snatch | | Shane K | 14:40 Rx3 | | | Shashank g | 14:50 Rx2 | |
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Warm Up Friday 5 October 2023 (Time) PVC movements during white board time 2 sets: :30 jumping jacks 5 push up + 1 mountain climber/side 10 alt twisted cross 10 alt warrior squat 10 russian twist, no wt 5 banded overhead squats banded shoulder stretches 3 way hip stretch snatch warmup: 5 snatch deadlifts 5 high pulls 5 muscle snatch 5 btn snatch grip push jerks 5 overhead squats 5 snatch drops 5 full snatches
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HIIT-Fit 6 October 2023 (Reps) 35 Minutes: 5 Rounds 7 Min Running Clock (0:00-1:00) 100 M Sprint (1:00-3:00) 100 M Uneven Load KB Farmers Carry w/time remaining, Max Reps: Up Downs (3:00-3:30) REST (3:30-4:30) 10 x 10 M Shuttle Run (4:30-6:30) 10 Alt DB Snatches 20 Air Squats w/time remaining, Max Reps: Jump Rope (6:30-7:00) REST
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