WOD Blog
 | Mon, Nov 27 2023 |  |
| Monday 27 November 2023 | warm up Monday 27 November 2023 | HIIT-Fit 27 November 2023 |
Monday 27 November 2023 (Time, Rx2, Rx3) RX For time: 21-15-9: Sumo deadlift high pulls (75/115 lb) Toes-to-bars *40/55 Cal bike on the dash RX2 For time: 21-15-9: Sumo deadlift high pulls (55/75 lb) Toes the Eyes *40/55 Cal bike on the dash RX3 For time: 21-15-9 Sumo deadlift high pulls (35/45 lb) Knees-above-hips *32/45 Cal bike on the dash
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| 1st | 15:29 Rx | Nichole Mon, Nov 27, 2023 | | 2nd | 11:21 Rx3 | Erin B Mon, Nov 27, 2023 | | 3rd | 13:39 Rx3 | Kenia Mon, Nov 27, 2023 | | 1st | 14:19 Rx | Mason M Mon, Nov 27, 2023 | | 2nd | 15:05 Rx | Christian L Mon, Nov 27, 2023 | | 3rd | 15:26 Rx | John B Mon, Nov 27, 2023 |
| DeVonna | 16:32 Rx3 | | | Gretchen | 15:29 | 25kb | | Luke Sy | 17:55 Rx | | | Scott P | 16:40 Rx2 | | | Mauricio | 17:10 Rx3 | | | Ryan S | 16:35 | DL | | Prathap | 21:36 Rx2 | | | Nichole | 15:29 Rx | | | Caitlyn | 17:28 Rx2 | 800m Run / T2B | | Steven T | 16:57 Rx3 | | | Matt A | 16:53 Rx | | | Erin B | 11:21 Rx3 | | | Jeffrey D | 21:15 Rx2 | | | Clay | 18:03 Rx2 | | | Redj | 18:02 Rx3 | | | Misty T | 18:10 Rx3 | | | Norm | 19:38 Rx2 | TTB | | Hannah S | 16:39 Rx3 | | | Kayla se | 14:30 Rx3 | | | Ashley Fi | 17:24 Rx3 | | | Sierra D | 15:45 Rx3 | 55# 40 Cals | | Bill | 14:33 | scaled | | Jasmin | 17:16 Rx2 | T2B | | Kelley P | 15:25 Rx2 | | | Chip | 16:36 Rx3 | | | Lynn S | 17:26 Rx3 | | | Ben S | 16:16 Rx | | | Jennifer A | 15:17 Rx | | | Rees | 14:45 Rx3 | | | April | 15:13 Rx3 | | | Brian H | 16:22 | Scaled | | grant b | 12:51 Rx | | | Tim G | 15:35 Rx2 | | | Tobie | 13:53 Rx | | | Mason M | 14:19 Rx | | | Darcy C | 16:52 Rx2 | | | Shashank g | 18:56 Rx2 | Rx2 & run 🥶 | | John B | 15:26 Rx | | | Kim K | open | open | | Kenia | 13:39 Rx3 | 55# | | Christy s | open | open | | Shelli A | 15:49 Rx2 | | | Jacob Br | 15:30 Rx | | | Gisela | 16:27 Rx2 | | | Molly O | 15:35 Rx3 | TTE, row | | Andrea G | 15:49 Rx | | | Angel | 17:09 Rx2 | Rx2 & run 🥶 | | Cody P | 17:26 Rx2 | Rx2 & run 🥶 | | Christian L | 15:05 Rx | Rx & run 🥶 | | Emily M | 14:58 | 95#SDL & run 🥶 | | Sam ra | 20:32 Rx | | | Uday | 21:07 Rx3 | 55 | | Shane K | 15:36 Rx2 | 95 | | Brianna W | 18:10 Rx2 | |
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warm up Monday 27 November 2023 (Time) 2 round: 5 inchworm into Mountain Climber :20 downward dog :20 walk the dog 10 straight leg sit ups 2 Worlds greatest stretch 5 Min 5 cal bike 5 RDL 5 kip swings Child's pose Couch stretch 5 Sumo DL 10 Sumo DL HP *build to Wod Weight 10 Cal bike 3 knee raises 3 toes to eye 3 toes to bar
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HIIT-Fit 27 November 2023 (Calories) 30 Minutes 4 Min Round x 6 with 1 Min Rest between 4 Minutes Complete 6 Rounds of 4 Double DB Deadlift 4 Double DB Push Press 4 Box Jumps -Then w/time remaining: Max Calorie Row 4 Minutes Complete 5 Rounds -Into: Max Calorie Row 4 Minutes Complete 4 Rounds -Into: Max Calorie Row 4 Minutes Complete 3 Rounds -Into: Max Calorie Row 4 Minutes Complete 2 Rounds -Into: Max Calorie Row 4 Minutes Complete 1 Round -Into: Max Calorie Row
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