WOD Blog
 | Mon, Oct 23 2023 |  |
| Monday 23 October 2023 | Warm Up Monday 23 October 2023 | HIIT-Fit 23 October 2023 |
Monday 23 October 2023 (Rounds, Rx2, Rx3) RX AMRAP 20: 2 Bar muscle-ups 4 handstand push-ups 8 KB swings (53/70 lb) RX2 AMRAP 20: 2 Chest to Bar 4 handstand push-up with 2 mats 8 KB swings (35/53 lb) RX3 AMRAP 8: 100/150-m row 2 Negative Ringrow 4 hand-release push-ups 8 KB swings (18/26 lb) – Rest 4:00 AMRAP 8: 100/150-m row 2 Negative Ringrow 4 hand-release push-ups 8 KB swings (18/26 lb)
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| 1st | 7+1 Rx | Samantha Sy Mon, Oct 23, 2023 | | 2nd | 18 Rx2 | Nichole Mon, Oct 23, 2023 | | 3rd | 14 Rx2 | Kelley M Mon, Oct 23, 2023 | | 1st | 15 Rx | John B Mon, Oct 23, 2023 | | 2nd | 14+1 Rx | Mason M Mon, Oct 23, 2023 | | 3rd | 12 Rx | Ben Bar Mon, Oct 23, 2023 |
| Nick T | 12+2 Rx2 | | | Jacob Br | 6+5 Rx2 | | | Angela C | 11+4 | scaled | | Samantha Sy | 7+1 Rx | | | Shane S | 11 Rx3 | | | Cody P | 8+2 Rx3 | | | Mauricio | 9 Rx3 | | | Saba | 8+9 Rx3 | | | Ben Bar | 12 Rx | | | David G | 6 Rx3 | | | Ryan S | 10 Rx3 | | | Nichole | 18 Rx2 | | | Matt A | 11+4 Rx2 | 70# KB | | Erin B | 10 Rx3 | No rest/box pike push ups | | Clay | 8 Rx2 | Wall walks | | Kelley P | 10 Rx2 | | | Léa | 11+3 | Mod | | Jasmin | 16 Rx2 | | | Kelley M | 14 Rx2 | | | Lindsay R | 11+10 Rx3 | No rest | | Jenni | 10 Rx3 | Pile pu, no row, no rest | | Adam D | 12+2 Rx2 | BMU | | Ashley Fi | 15 Rx2 | | | Sam Re | 14+6 Rx | | | Autumn | 12+2 Rx3 | Rx2 Pull ups | | Molly O | 10+1 Rx3 | | | Joseph B | 10+2 Rx3 | | | Lynn S | 8+5 Rx3 | | | Chip | 9+3 Rx3 | | | Emily B | 10 Rx3 | | | Kate D | 10+4 Rx2 | RX KBS and HSPU w box jump ups | | Nilsson | 9+2 Rx | | | Rees | 11+2 Rx3 | | | Kayla se | 13+6 Rx3 | | | Darcy C | 8 Rx3 | | | Mason M | 14+1 Rx | | | John B | 15 Rx | | | Tim G | 17+2 Rx2 | | | Justin C | 14+9 Rx2 | | | Nick N | 10 Rx2 | | | Amanda Lo | 16+13 Rx2 | No mats | | Mandy N | 10 Rx2 | | | Laura B | 9+1 Rx3 | | | Prathap | 13+2 Rx2 | | | Alice | 10+1 Rx3 | | | Shelli A | 11+8 Rx3 | | | Sam ra | 16 Rx2 | | | Shashank g | 14+4 Rx3 | | | Angel | 14+5 Rx2 | | | Brianna W | 11+2 Rx3 | | | Kenia | 12+2 Rx3 | | | Nirup | 9 Rx3 | | | Graham | 8+3 Rx | Ring mu |
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Warm Up Monday 23 October 2023 (Time) 500m row 5 push up to down dog 10 piked shoulder taps 10 glute bridges 5 scap retracts :10 hanging hollow body hold :10 dead hang Foam roll: lats, delts Banded shoulder stretches 5 kb hikes 5 Russian swings (lt) 5 Russian swings (wod) 3 kick ups :03 hold 5 negatives 3-5 hspu 3-5 strict pull ups 8 kip swings 3 giants 1-3 bmu
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HIIT-Fit 23 October 2023 (Rounds) 35 Minutes 8 Minute Round x 4 w/:60Rest after Bike Sprints and between Rounds 8 Min Running Clock... Pick up where you left off with AMRAP Round 1 (0:00-4:00) Bike Sprint:20/Rest:10 x 8 (4:00-5:00) REST (5:00-8:00) AMRAP 3 Minutes 40 Alt DB Reverse Lunges(2DB) 30 Alt DB Snatches 20 Abmat Sit-ups 10 Push-ups REST:60 Round 2 (0:00-3:00) Bike Sprint:20/Rest:10 x 6 (3:00-4:00) REST (4:00-8:00) AMRAP 4 Minutes REST:60 Round 3 (0:00-2:00) Bike Sprint:20/Rest:10 x 4 (2:00-3:00) REST (3:00-8:00) AMRAP 5 Minutes REST:60 Round 4 (0:00-1:00) Bike Sprint:20/Rest:10 x 2 (1:00-2:00) REST (2:00-8:00) AMRAP 6 Minutes
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