WOD Blog
 | Mon, Oct 9 2023 |  |
| Monday 9 October 2023 | Warm Up Monday 9 October 2023 | HIIT-Fit 9 October 2023 |
Monday 9 October 2023 (Reps, Rx2, Rx3) RX 5 sets: On a 1:30 clock: 30 Double unders 15 KB goblet squats (53/70 lb) Max steps walking OH lunges in the remaining time. – Rest 1:30 between sets. RX2 5 sets: On a 1:30 clock: :30 Double unders 15 KB goblet squats (35/53 lb) Max steps walking OH lunges in the remaining time. – Rest 1:30 between sets. RX3 5 sets: On a 1:30 clock: 60 Single unders 15 KB goblet squats (26/35 lb) Max steps walking OH lunges in the remaining time. – Rest 1:30 between sets.
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| 1st | 48 Rx | Nichole Mon, Oct 9, 2023 | | 2nd | 45 Rx | Samantha Sy Mon, Oct 9, 2023 | | 3rd | 55 Rx2 | Kelley M Mon, Oct 9, 2023 | | 1st | 53 Rx | Luke Sy Mon, Oct 9, 2023 | | 2nd | 34 Rx | Ben Bar Mon, Oct 9, 2023 | | 3rd | 55 Rx2 | Matt A Mon, Oct 9, 2023 |
| Jacob Br | 37 Rx2 | | | Samantha Sy | 45 Rx | | | Angela C | 34 Rx3 | | | Gretchen | 40 | scaled | | Shane S | 46 Rx3 | | | Dan | 40 Rx3 | | | Nick T | :) | scaled | | David G | 23 | scaled | | Ben Bar | 34 Rx | | | Scott P | 36 Rx3 | | | Nichole | 48 Rx | | | Steven T | 40 Rx3 | | | Erin B | 22 Rx3 | | | Misty T | 32 Rx3 | Mod | | Kelley P | 44 Rx3 | | | Matt A | 55 Rx2 | | | Redj | 33 Rx3 | | | Laura B | 54 | 10kb, FR lunges | | Ashley Fi | 56 Rx3 | Du, 35#goblet | | Bill | 9 | Scaled | | Kelley M | 55 Rx2 | | | Linda B | 70 | Glute bridges, Kb push press | | Ben S | 56 Rx2 | | | Josie | 27 | scaled | | Justin B | 47 Rx3 | | | Nilsson | 38 Rx2 | | | Rees | 45 Rx3 | | | Brian H | 55 Rx3 | | | Kristie W | 47 Rx3 | | | Autumn | 30 Rx2 | | | Amanda Lo | 55 Rx3 | | | Jeffrey D | 50 | Scaled | | Justin C | 52 Rx2 | | | grant b | 54 Rx | | | Molly O | 40 Rx3 | | | Jack Y | 35 Rx3 | | | Darcy C | 30 Rx2 | | | Tobie | 29 Rx | | | Alice | 44 Rx3 | | | Snohitha | 35 Rx3 | Mod | | Shashank g | 35 Rx3 | | | Graham | 51 Rx2 | | | Brianna W | 30 Rx3 | | | Cody P | 60 Rx3 | | | Elijah A | 48 Rx2 | | | Uday | 52 Rx3 | | | Nirup | 11 Rx3 | | | Luke Sy | 53 Rx | |
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Warm Up Monday 9 October 2023 (Time) 2 sets: 5 push up to down dog 10 alt mountain climbers 10 banded wall slides 5 scarecrow presses 50m run 3 tabatas (:20/:10) single unders / penguin taps / dubs boot strappers / counter balance sq/ gob sq samson lunges / curtsy lunges / gob lunges hollow rocks / SL sit ups / v-ups foam roll elevated child's pose pigeon pose frog stretch w light kb: 3/3 strict press 3/3 push press (:03 hold) 10 OH walking lunges 15 DUs 8 goblet squats 10 OH walking lunges
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HIIT-Fit 9 October 2023 (Rounds) 30 Minutes Every 5 Minutes x 6 Rounds Pick up where you left off w/AMRAP Round 1: 600 M Run -Then, AMRAP (Time Cap 4:30) 5 Pull-ups 10 Burpees 15 Box Jumps Round 2: 500 M Run -Then, AMRAP (TC 4:30) Round 3: 400 M Run -Then, AMRAP (TC 4:30) Round 4: 300 M Run -Then, AMRAP (TC 4:30) Round 5: 200 M Run -Then, AMRAP (TC 4:30) Round 6: 100 M Run -Then, AMRAP (TC 4:30)
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