WOD Blog
 | Thu, Oct 12 2023 |  |
| Thursday 12 October 2023 | Warm Up Thursday 12 Oct 2023 | HIIT-Fit 12 October 2023 |
Thursday 12 October 2023 (Rounds, Rx2, Rx3) Strength: 12 Min Build to a total of 3/3 Heavy TGU RX 14 min AMRAP 14 SA DB devils presses (35/50 lb) 12/14 Cal on bike RX2 14 min AMRAP 14 SA DB devils presses (25/35 lb) 12/14 Cal on bike RX3 14 min AMRAP 14 SA DB devils presses (15/25 lb) 8/10 Cal on bike
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| 1st | 4+12 Rx | Samantha Sy Thu, Oct 12, 2023 | | 2nd | 4+4 Rx3 | DeVonna Thu, Oct 12, 2023 | | 3rd | 4 Rx3 | Kenia Thu, Oct 12, 2023 | | 1st | 5+3 Rx | Justin B Thu, Oct 12, 2023 | | 2nd | 4+26 Rx | John B Thu, Oct 12, 2023 | | 3rd | 4+9 Rx | Matt A Thu, Oct 12, 2023 |
| Angela C | 4+15 Rx3 | | | DeVonna | 4+4 Rx3 | | | Phillip A | 4 Rx2 | | | Gretchen | 4 | scaled | | Cody P | 3+17 Rx2 | | | Jack Y | 4+10 Rx2 | | | Scott P | 4+15 | scaled | | Ryan S | 4+13 Rx2 | | | grant b | 6+2 Rx | | | Matt A | 4+9 Rx | | | Sierra D | 3+14 Rx2 | | | Bill | 3 | Scaled | | Molly O | 4+14 Rx3 | 10cals | | Ashley Fi | 4+5 Rx2 | | | Shelley S | 4+6 Rx2 | | | Justin B | 5+3 Rx | | | Nilsson | 4 Rx | | | Samantha Sy | 4+12 Rx | | | Jake L | 3+14 Rx2 | | | Brian H | 4+7 Rx2 | | | Justin C | 4+3 Rx2 | | | Darcy C | 4+3 Rx2 | | | Tobie | 5+3 Rx | | | Kristine | 4+13 Rx3 | | | Kenia | 4 Rx3 | | | Gisela | 4+10 Rx3 | | | Angel | 3+26 Rx2 | | | John B | 4+26 Rx | | | Shashank g | 3+14 Rx2 | | | Elijah A | 4+2 Rx2 | | | Brianna W | 3+19 Rx2 | | | Kate D | 5 Rx | | | Steven L | 4 Rx2 | | | Uday | 5 Rx3 | | | Nirup | 3+14 Rx3 | | | Vinil | 3 Rx3 | |
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Warm Up Thursday 12 Oct 2023 (Time) 5/5 scoops 10 shoulder taps 5 push ups to down dog 5 pass throughs 5/5 leg swings 2 sets: 10 cal bike 5 kb deadlift 5 russian swings > kbs 5 burpees 5 minutes of free mobility, suggestions: -Worlds greatest stretch -Doorway pec stretch -Dragon/Lizard -Child's Pose 4 alt burpee deadlifts w/light DB 4 alt devils press w/light DB 4 alt burpee deadlifts w/wod DB 4 alt devils press w/wod DB 3/3 no wt TGU *strength*
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HIIT-Fit 12 October 2023 (Time) Running Clock (0:00-10:00) 10 Min EMOM Alternate between... 12/10 Calorie Row 100 M Run (10:00-20:00) 10 Min EMOM Alternate between... 12 Wall balls 10 KB Snatches (5 Touch and Go/Side) -Then for time, Start on 20:00 Complete 2 Rounds: 400 M Run 30 Russian Twist(1count) 25/20 Calorie Row 10 KB Plank Pull-throughs
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| Kim C | 32:42 Rx | | | Kelli | 30:44 Rx | | | Kelley P | 32:32 Rx | |
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