WOD Blog
 | Thu, Nov 30 2023 |  |
| Thursday 30 November 2023 | Warm Up Thursday 30 November 2023 | HIIT-Fit 30 November 2023 |
Thursday 30 November 2023 (Time, Rx2, Rx3) *see post wod strength at the bottom RX 8 rounds for time: 8 alt hang snatch (35/50) 8 box jumps (24/30 in) RX2 8 rounds for time: 8 alt hang snatch (25/35) 8 box jumps (20/24 in) RX3 8 rounds for time: 8 alt. hang snatch (15/25) 8 box step-ups (16/20 in) -then- Strength: POST WOD Every 2 mins for 5 sets, 8 back squats -increasing weight
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| 1st | 9:16 Rx | Nichole Thu, Nov 30, 2023 | | 2nd | 9:33 Rx | Samantha Sy Thu, Nov 30, 2023 | | 3rd | 7:16 Rx2 | Emily M Thu, Nov 30, 2023 | | 1st | 6:35 Rx | Mason M Thu, Nov 30, 2023 | | 2nd | 6:42 Rx | Christian L Thu, Nov 30, 2023 | | 3rd | 9:06 Rx | Nick T Thu, Nov 30, 2023 |
| Jacob Br | 9:33 Rx | | | Angela C | 7:33 Rx3 | | | Nick T | 9:06 Rx | | | DeVonna | 8:23 Rx3 | Jumps | | Gretchen | 8:31 Rx3 | | | David G | 11:53 Rx3 | | | Prathap | 10:24 Rx2 | | | Saba | 10:25 Rx3 | | | Ryan S | 7:21 Rx2 | | | Jack Y | 9:20 Rx2 | | | Scott P | 8:00 Rx2 | | | Nichole | 9:16 Rx | | | Viswanath | 10:24 Rx3 | | | Samantha Sy | 9:33 Rx | | | Sierra D | 8:20 Rx2 | | | Taylor P | 8:30 Rx2 | | | Redj | 8:02 Rx3 | | | Gisela | 6:28 Rx3 | | | Amy S | 9:23 Rx2 | | | Hannah S | 8:16 Rx3 | | | Nilsson | 10:47 Rx | | | Shelley S | 9:28 Rx2 | | | Caitlyn | 6:18 Rx2 | | | Molly O | 8:20 Rx3 | 20#, 20inn | | Ben S | 8:02 Rx | | | Chip | 9:14 Rx2 | | | Lynn S | 7:27 Rx3 | | | Shane S | 10:34 Rx | | | Emily M | 7:16 Rx2 | 24in | | Shane K | 8:20 Rx3 | | | Mason M | 6:35 Rx | | | Emily B | 6:40 Rx3 | | | Rees | 6:33 Rx3 | | | Jake L | 8:12 Rx2 | | | grant b | 7:06 Rx | | | Erin B | 6:41 Rx3 | | | Tobie | 6:41 Rx | | | Léa | 6:50 Rx3 | | | Kim K | 7:50 Rx3 | | | Val | 7:19 Rx3 | | | Darcy C | 7:40 Rx2 | | | Kenia | 8:20 Rx2 | | | Alice | 7:58 Rx3 | | | Angel | 8:37 Rx3 | | | Amber B | 7:48 Rx3 | | | Cody P | 7:48 Rx2 | | | Shashank g | 8:48 Rx2 | | | Brianna W | 8:50 Rx2 | | | Andrea G | 7:03 Rx2 | | | Christian L | 6:42 Rx | |
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Warm Up Thursday 30 November 2023 (Time) Pass Throughs, Goodmornings, Leg Swings 6min AMRAP: at 3 mins, change movements 5 air squats / jumping air squats 6 step ups / box jumps 3 push up down dog 6 alt dl / alt high pulls Foam Roll: Frog stretch Elevated pigeon pose Elevated child’s pose w/ a light DB: 2 alt deadlifts 2 alt high pulls 2 alt hang snatch Practice: 2 sets at wod height w/ wod DB 2 box jumps 2 alt hang snatch
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HIIT-Fit 30 November 2023 (Reps) 35 Minutes: 5 Rounds 7 Minute Running Clock (0:00-1:00) Bike Sprint 10/8 Calories (1:00-3:00) 100 M KB Suitcase Carry(50M/Side) Max Reps: Box Step ups (Bodyweight) (3:00-3:30) REST (3:30-4:30) 10 x 10 M Shuttle Runs (4:30-6:30) 15 Burpees Max Reps: Pull-ups (6:30-7:00) REST
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