WOD Blog
 | Fri, Oct 20 2023 |  |
| Friday 20 October 2023 | Warm Up Friday 20 October 2023 | HIIT-Fit 20 October 2023 |
Friday 20 October 2023 (Time, Rx2, Rx3) RX TC 20 4 rounds for time: 20 Box jumps (20/24) 20 pull ups 20 Wallball shots (14/20) RX2 4 rounds for time: 20 Box jumps (20/24) 15 pull ups 15 Wallball shots (14/20) RX3 4 rounds for time: 20 step ups (20/24) 15 v ring rows 10 Wallballs shots (10/14)
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| 1st | 17:07 Rx | Emily M Fri, Oct 20, 2023 | | 2nd | 11:35 Rx3 | DeVonna Fri, Oct 20, 2023 | | 3rd | 13:46 Rx3 | Erin B Fri, Oct 20, 2023 | | 1st | 11:58 Rx | Mason M Fri, Oct 20, 2023 | | 2nd | 14:24 Rx | John B Fri, Oct 20, 2023 | | 3rd | 17:00 Rx | Dan Fri, Oct 20, 2023 |
| Jacob Br | 17:07 Rx | | | DeVonna | 11:35 Rx3 | | | Mason M | 11:58 Rx | | | Emily M | 17:07 Rx | | | David G | 16:52 Rx3 | | | Scott P | 15:47 Rx2 | | | Saba | 15:40 Rx3 | | | Prathap | 18:56 Rx3 | | | Molly O | 15:41 Rx3 | | | Erin B | 13:46 Rx3 | | | Sam ra | 18:38 Rx | | | Amanda Lo | 14:13 Rx2 | | | Jasmin | 13:08 Rx2 | | | Sam Re | 10:44 Rx | | | grant b | 13:36 Rx3 | | | Ben S | 14:45 Rx | | | Darcy C | 14:27 Rx3 | | | Tobie | 14:09 Rx | | | Dan | 17:00 Rx | | | Chris C | 16:30 Rx3 | | | Kendall B | 16:59 Rx3 | | | Rees | 9:17 Rx3 | | | Kristine | 9:06 Rx3 | | | John B | 14:24 Rx | | | Adam D | 16:40 Rx | | | Jeffrey D | 17:25 Rx2 | | | Cody P | 19:20 Rx2 | | | Shashank g | 19:04 Rx2 | | | Uday | 17:41 Rx2 | 24in, KPU | | Vinil | 19:00 Rx3 | |
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Warm Up Friday 20 October 2023 (Time) 10 pass throughs/figure 8s 10 leg swings/direction 10 overhead squats 10 high knees 10 butt kicks 2 sets: 100m run 8 medball cleans 8 alt around the worlds 8 broad jumps 8 ring rows Thoracic opener on foam roller Lat stretches Piriformis stretch 5 medball front squats 5 medball push press 5 wallball shots 6 step ups 5 tuck jumps 5 box jumps 5 scap retracts 3-5 strict pull ups 8 kip swings 3-5 pull ups Practice: 5 box jumps 5 pull ups 5 wallballs
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HIIT-Fit 20 October 2023 (Reps) 10 Rounds: 25 Minutes Every 2:30 Min Alt between 2 Minutes: Max Effort Calorie Bike (-2 Cals each Round and decrease the intensity) REST:30 2 Minutes: 10 GHD Hip Extensions -w/time remaining, Max Reps: Round 1: Alt DB Clean & Jerk Round 2: Push-ups Round 3: Alt DB Clean & Jerk Round 4: Plank DB Pull-through Round 5: Alt DB Clean & Jerk REST:30
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