WOD Blog
 | Fri, Oct 13 2023 |  |
| Friday 13 October 2023 | Warm Up Friday 13 October 2023 | HIIT-Fit 13 October 2023 |
Friday 13 October 2023 (Rounds, Rx2, Rx3) 4 x 4min AMRAPs -2min rest b/t RX 3 full cleans (135/205) 12 pull ups RX2 3 full cleans (105/165) 8 pull ups RX3 3 full or power cleans (65/95) 8 vertical ring rows *pick up where you left off
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| 1st | 10+3 Rx | Samantha Sy Fri, Oct 13, 2023 | | 2nd | 13 Rx2 | Nichole Fri, Oct 13, 2023 | | 3rd | 10 + 3 Rx2 | Kelley M Fri, Oct 13, 2023 | | 1st | 10+2 Rx | Matt A Fri, Oct 13, 2023 | | 2nd | 9 Rx | Luke Sy Fri, Oct 13, 2023 | | 3rd | 8 +3 Rx | John B Fri, Oct 13, 2023 |
| Angela C | 11+1 Rx3 | | | Nick T | 11 Rx2 | | | Phillip A | 9+3 Rx3 | 2@165, 8@135 | | Luke Sy | 9 Rx | | | Jack Y | 10+2 Rx3 | 135 | | Scott P | 11 Rx3 | | | Ben Bar | 8+1 Rx | | | Ryan S | 9+3 Rx3 | | | Nichole | 13 Rx2 | | | Prathap | 9 Rx3 | 135 | | Erin B | 10 Rx3 | | | Samantha Sy | 10+3 Rx | | | Steven T | 12+3 | scaled | | Misty T | 8+3 | scaled | | Kelley M | 10 + 3 Rx2 | | | Lindsay R | 11+ 1 Rx3 | | | Ashley Fi | 11+3 Rx3 | 85, pull ups | | Molly O | 13 Rx3 | | | Adam D | 11+6 Rx3 | 135 | | Jace | 7+4 Rx | | | Linda B | 12+6 | Bike, ring rows | | Matt A | 10+2 Rx | | | Ben S | 6+1 Rx | | | Autumn | 9+1 Rx3 | 95, RR | | Justin B | 13 Rx2 | | | Darcy C | 12+6 Rx3 | 85,RR | | Chris C | 12 Rx3 | 115, jpu | | Nilsson | 10 Rx2 | | | Mandy N | 10 Rx3 | | | John B | 8 +3 Rx | | | grant b | 11 +3 Rx | | | Emily K | 10+ 10 Rx | | | Shashank g | 8+3 Rx2 | | | Jacob Br | 11+2 Rx2 | | | Alice | 11+3 Rx3 | | | Vinil | 11 Rx3 | | | Uday | 12 Rx3 | | | Nirup | 12 Rx3 | | | Conner | 8+7 Rx2 | | | Morgan T | 13 Rx3 | |
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Warm Up Friday 13 October 2023 (Time) 10 mountain climbers 10 cossack squats 10 90/90 hip rotations 10 banded lat pull backs 10 banded lat pull downs 2 sets: 100m run 8 air squats 8 up downs 8 broad jumps 8 ring rows Mobility suggestions: Foam roll Banded shoulder stretches Piriformis stretch Frog stretch 5 scap pulls 3 scap retracts 3-5 strict pull ups 5-8 kip swings 3-5 pull ups 5 clean deadlifts 5 high pulls 5 muscle cleans 5 front squats 5 full cleans 5:00 to build to WOD weight
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HIIT-Fit 13 October 2023 (Reps) 30 Minutes 5 Minute Running Clock x 6 (0:00-1:00) Rounds 1, 2: Max Effort 12 Calorie Bike Rounds 3, 4: Max Effort 9 Calorie Bike Rounds 5, 6: Max Effort 6 Calorie Bike -Max Reps Hanging Straight Leg Raises w/time remaining each Round (1:00-2:00) REST (2:00-4:00) AMRAP/Pick up where you left off 12 Double DB Deadlifts 9 Double DB Front Squats 6 Double DB Push Jerk (4:00-5:00) REST
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