WOD Blog
 | Mon, Oct 16 2023 |  |
 | Happy Birthday: Erin B |
| Monday 16 October 2023 | Warm Up Monday 16 October 2023 | HIIT-Fit 16 October 2023 |
Monday 16 October 2023 (Rounds, Rx2, Rx3) Gymnastic Complex: 5x Every :90 o f 1Strict Pull-up 1Kipping Pull-up 1C2B 1BMU (Options: ring row, negative ring row, jumping pull up, negative pull up, jumping BMU, giant Kip) pick four RX AMRAP 20: 80-calorie row / 50-calorie bike (alt) 50 sit-ups 20 Toes to bar RX2 AMRAP 20: 80-calorie row/ 50-calorie bike (alt) 50 sit-ups 20 toe to eye RX3 AMRAP 20: 60-calorie row/ 30-calorie bike (alt) 35 sit-ups 20 knee raises
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| 1st | 2+58 Rx3 | DeVonna Mon, Oct 16, 2023 | | 2nd | 2+41 Rx3 | Kenia Mon, Oct 16, 2023 | | 3rd | 2+26 Rx3 | Erin B Mon, Oct 16, 2023 | | 1st | 2+60 Rx | John B Mon, Oct 16, 2023 | | 2nd | 2+51 Rx | Matt A Mon, Oct 16, 2023 | | 3rd | 2+48 Rx | Luke Sy Mon, Oct 16, 2023 |
| Jacob Br | 2+42 Rx | | | DeVonna | 2+58 Rx3 | | | Angela C | 2+53 Rx3 | | | Samantha Sy | 1+101 | scaled | | Shane S | 1+47 Rx2 | | | Gretchen | 2 Rx3 | | | Jenni | 2+32 | scaled | | Dan | 2+2 Rx2 | | | David G | 1+74 Rx3 | | | Scott P | 2+44 Rx2 | | | Saba | 2+13 Rx3 | | | Jack Y | 3+10 Rx3 | | | Ryan S | 2+49 Rx2 | | | Ben Bar | 2+35 Rx | | | Matt A | 2+51 Rx | | | Erin B | 2+26 Rx3 | | | Prathap | 2 Rx2 | | | Emily B | 2+20 Rx3 | | | Kayla se | 2+7 Rx2 | | | Léa | 2+4 Rx3 | Toes to eye | | Laura B | 2+30 Rx3 | | | Linda B | 3+7 | Mod | | Bill | 3+50 | Scaled | | Darcy C | 2+3 Rx2 | | | Ashley Fi | 1+102 Rx | | | Adam D | 2+5 Rx | | | Molly O | 1+85 Rx2 | | | Sam Re | 2+83 Rx | | | Ben S | 2+41 Rx | | | Justin B | 2+16 Rx | | | Shane K | 2+16 Rx2 | | | Nilsson | 2+10 Rx | | | Rees | 2+77 Rx3 | | | Kristie W | 1+117 Rx2 | | | Brian H | 2+2 Rx2 | | | Justin C | 1+110 Rx | | | Amanda Lo | 1+53 Rx | | | Luke Sy | 2+48 Rx | | | Shelli A | 1+100 Rx2 | | | Kenia | 2+41 Rx3 | | | Angel | 2 Rx2 | | | Kristine | 1+85 Rx2 | | | Kim K | 1+85 Rx2 | | | John B | 2+60 Rx | | | Shashank g | 2+5 Rx2 | | | Rhonda D | 2 Rx3 | | | Brianna W | 1+44 Rx2 | | | Elijah A | 2+19 Rx2 | | | Gisela | 2+20 Rx3 | | | Andrea G | 1+138 Rx | | | Graham | 2+11 Rx | | | Nirup | 1+100 Rx3 | | | Sam ra | 2+6 Rx | |
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Warm Up Monday 16 October 2023 (Time) 2min row 2 rounds of: 5 seal to down dog 5 Straight leg sit ups 5 pass throughs 5 alt twisted cross 2min bike foam roll lats, pecs, quads, glutes banded shoulder stretches :10 dead hang 10 scap pulls 5 scap retracts 3 strict pull ups/vrr 8 kip swings 5 knee raises 3-5 t2e 3-5 t2b 3-5 pull ups 3-5 c2b 3 giants 1-3 bmu
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HIIT-Fit 16 October 2023 (Time) For Time on Running Clock: Running Chipper: Perform at beginning AND end of workout 200 M Run as fast as possible 100 M Active Recovery Walk 400 M Run as fast as possible 100 M Active Recovery Walk 600 M Run as fast as possible 100 M Active Recovery Walk -Into- 6 Minutes: DB Devils Press, Max Unbroken Reps -Perform 10 Hollow body Rocks every time you break -Alternate between Double DB and Single DB each set. Start with 2 DB's REST:60 at end of 6 Minutes -Into- 4 Minutes: DB Alt Forward Lunges, Max Unbroken Reps -Perform 10 HBR every time you break -Alternate between Double DB and Single DB each set. Start with 2 DB's REST:60 at end of 4 Minutes -Into- 2 Minutes: Pull-ups, Max Unbroken Reps -Perform 10 HBR every time you break REST:60 at end of 2 Minutes -Into- Running Chipper
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