WOD Blog
 | Wed, Oct 18 2023 |  |
 | Happy Birthday: Kenia & Navaneetha |
| Wednesday 18 October 2023 | Warm Up Wednesday 18 October 2023 | HIIT-Fit 18 October 2023 |
Wednesday 18 October 2023 (Time, Rx2, Rx3) Strength: Push Press 5x5 @ 65% RX TC 15 For time: 21 Farmers Carry DB lunges (35/50 lb) 400-m run 18 Front rack DB lunges 400-m run 15 Overhead DB lunges 400-m run – Use two DBs. RX2 For time: 21 Farmers Carry DB lunges (25/35 lb) 400-m run 18 Front rack DB lunges 400-m run 15 Overhead DB lunges 400-m run RX3 For time: 21 Farmers Carry DB lunges (15/25 lb) 300-m run 18 Front rack DB lunges 300-m run 15 Overhead DB lunges 300-m run
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| 1st | 10:25 Rx3 | Erin B Wed, Oct 18, 2023 | | 2nd | 11:35 Rx3 | DeVonna Wed, Oct 18, 2023 | | 3rd | 12:11 | Saba Wed, Oct 18, 2023 | | 1st | 9:55 Rx | Nick T Wed, Oct 18, 2023 | | 2nd | 10:02 Rx | Jacob Br Wed, Oct 18, 2023 | | 3rd | 8:29 Rx2 | Elijah A Wed, Oct 18, 2023 |
| Jacob Br | 10:02 Rx | | | DeVonna | 11:35 Rx3 | | | Angela C | 10:50 Rx3 | | | Nick T | 9:55 Rx | | | Jack Y | 10:48 Rx3 | | | Phillip A | 9:16 Rx2 | | | Dan | 12:14 Rx2 | | | Saba | 12:11 | 10# | | Mauricio | 11:43 Rx3 | | | Ben Bar | 8:30 Rx2 | | | Clay | 10:31 | 20# | | Erin B | 10:25 Rx3 | 400m | | Kristie W | 10:53 Rx3 | 400m 20# | | Nilsson | 12:27 Rx2 | | | Ashley Fi | 9:49 Rx3 | 400m | | Ben S | 9:36 Rx | | | Kayla se | 7:58 Rx3 | | | Molly O | 9:24 Rx3 | | | Snohitha | 11:23 Rx3 | | | Jake L | 12:45 Rx2 | | | Amanda Lo | 10:15 Rx3 | 20# | | Jeffrey D | 9:32 Rx3 | 20# | | Uday | 11:00 Rx3 | | | Nirup | 10:44 Rx3 | | | Shelli A | 12:56 Rx2 | | | Autumn | 10:10 Rx2 | | | Shashank g | 10:37 Rx3 | | | Andrea G | 10:20 Rx2 | | | Vinil | 8:52 Rx3 | | | Elijah A | 8:29 Rx2 | | | Graham | 9:29 Rx2 | | | Gisela | 11:25 Rx3 | Mod | | Cody P | 10:00 Rx2 | |
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Warm Up Wednesday 18 October 2023 (Time) 400m run 8alt each: Samson lunges Lateral lunges Curtesy lunges Cossack squats 200m run W/ 2.5 or 5 # plates: Bent over rows Scarecrow presses Flys Thoracic opener Overhead stretch on wall or barbell Piriformis stretch 5 DB DL 10 farmer carry walking lunges 5 DB hang power cleans 10 front rack walking lunges 5 DB push press 10 overhead walking lunges 3 strict press 3 dip, no drive 3 barbell push press 1x3 push press @ 40-50% 1x3 push press @ 65% *strength*
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HIIT-Fit 18 October 2023 (Reps) 31 Minutes 7 x thru 1 Minute: 125/100 M Row Sprint(Goal is :20) -w/time remaining, Max Reps: Wall balls REST:30 1 Minute: 125/100 M Row Sprint -w/time remaining, Max Reps: Kettlebell Swings REST:30 1 Minute: 125/100 M Row Sprint -w/time remaining, Max Reps: Russian Twist REST:30
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