WOD Blog
 | Thu, Oct 19 2023 |  |
| Thursday 19 October 2023 | Warm Up Thursday 19 October 2023 | HIIT-Fit 19 October 2023 |
Thursday 19 October 2023 (Time, Rx2, Rx3) COMPLEX: Every 2 minutes for 5 sets of: (build to or past WOD weight) 1 Snatch Grip DL 1 Hang Power Snatch 1 Overhead Squat 1 Full Snatch RX 5 rounds for time: 5 Hang Power snatch (95/135) 5 Overhead squats 50 Double Unders RX2 5 rounds for time: 5 Hang Power snatch (65/95) 5 Overhead squats :40 Double Unders RX3 5 rounds for time: 5 Hang Power snatch (35/55) 5 Overhead squats 75 Single Unders
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| 1st | 6:08 Rx2 | Emily M Thu, Oct 19, 2023 | | 2nd | 7:37 Rx2 | Nichole Thu, Oct 19, 2023 | | 3rd | 7:32 Rx3 | Alice Thu, Oct 19, 2023 | | 1st | 8:18 Rx | Luke Sy Thu, Oct 19, 2023 | | 2nd | 8:25 Rx2 | Nilsson Thu, Oct 19, 2023 | | 3rd | 9:55 Rx2 | Tim G Thu, Oct 19, 2023 |
| Jacob Br | 10:55 Rx2 | 115# | | Angela C | 8:24 Rx3 | | | Jack Y | 11:30 Rx3 | | | Scott P | 9:09 Rx3 | 65# | | Ryan S | 13:50 Rx2 | | | Clay | 10:13 Rx3 | 75# | | Prathap | 9:10 Rx3 | 85# | | Nilsson | 8:25 Rx2 | | | Bill | 14:00 | 30#, fs | | Léa | 8:35 Rx3 | 35#, DU | | Ashley Fi | 8:44 Rx3 | 45#, DU | | Ben S | 7:00 Rx2 | | | Darcy C | 6:08 Rx3 | 55# | | Blake | 7:10 Rx3 | 95#, SU | | Nichole | 7:37 Rx2 | | | Kate D | 8:30 Rx2 | 85# | | Emily M | 6:08 Rx2 | 50DU | | Kendall B | 9:14 Rx3 | | | Jake L | 7:25 Rx3 | | | Tim G | 9:55 Rx2 | | | grant b | 8:37 Rx | | | Amanda Lo | 7:29 Rx2 | | | Justin C | 9:15 Rx3 | RX weight | | Luke Sy | 8:18 Rx | | | Mandy N | Open | scaled | | Kim K | 7:13 Rx3 | | | Sam ra | 7:42 Rx3 | RX2 weight/singles | | Shashank g | 9:26 Rx3 | RX2 weight/singles | | Uday | 9:58 Rx3 | | | Brianna W | 7:13 Rx2 | | | Alice | 7:32 Rx3 | | | Nirup | 8:49 Rx3 | | | Snohitha | 8:22 Rx3 | |
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Warm Up Thursday 19 October 2023 (Time) 5 minutes of foam rolling 2 sets of: 10 scoops 10 twisted cross 5 seal to down dog 5 mtn climbers per side 3 sets of: 15 banded pull aparts 10 pvc dislocates (front, left, right) 5 jumping air squats Barbell warm-up: 5 snatch grip deadlifts 5 extend & shrug 5 high pulls 1 3-position muscle snatch 1 3-position power snatch 3 overhead squats 1 3-position full snatch Jump-Rope warm-up: 15 penguin taps 15 low and fast singles 15 high and slow singles 15 single-doubles 15 doubles
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HIIT-Fit 19 October 2023 (Reps) 35 Minutes: 5 Rounds 7 Minute Running Clock (0:00-2:30) 100 M Sandbag Carry -w/time remaining, Max Reps: Slam balls (2:30-3:00) REST:30 (3:00-4:00) 10/8 Calorie Bike Sprint (4:00-6:00) 2 Minute Ladder* 1...2...3...4...and so on Burpees Hanging Knee Raises (6:00-7:00) REST:60 *2 Minute Ladder Start at 1 each Round
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