WOD Blog
 | Thu, Jan 11 2024 |  |
 | Gymversary: Angel(3) & Kenia(3) |
| Thursday 11 January 2024 | Warm Up Thursday 11 January 2023 | HIIT-Fit 11 January 2024 |
Thursday 11 January 2024 (Time, Rx2, Rx3) Strength: 4 power sets of: (TC 12) 5/5 Bulgarian Split Squat 10 M HS Walk (RX2 Wall walk | RX3 Half WW) Then 21-15-9 Reps For Time Deadlift (155/225) RX2 115/185 | RX3 85/115) Bar Facing Burpees (RX3 Step up step over) Then directly into a 2 K Row Score is total time (TC 20)
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| 1st | 16:39 Rx | Nichole Thu, Jan 11, 2024 | | 2nd | 17:00 Rx | Samantha Sy Thu, Jan 11, 2024 | | 3rd | 16:07 Rx2 | Kelley M Thu, Jan 11, 2024 | | 1st | 14:09 Rx | John B Thu, Jan 11, 2024 | | 2nd | 14:47 Rx | Mason M Thu, Jan 11, 2024 | | 3rd | 15:29 Rx | Christian L Thu, Jan 11, 2024 |
| Jacob Br | 17:39 Rx | | | Angela C | 17:17 Rx3 | | | DeVonna | 19:08 Rx3 | | | Nick T | 16:34 Rx | | | David G | 17:10 Rx3 | | | Phillip A | 19:59 Rx2 | | | Mason M | 14:47 Rx | | | Brittany Sm | 15:09 Rx | | | Mauricio | 20:00 Rx3 | | | Jack Y | 18:03 Rx2 | | | Saba | 20:00 Rx3 | | | Ryan S | 16:12 Rx3 | | | Nichole | 16:39 Rx | | | Viswanath | 20:00 Rx3 | | | Norm | 17:01 Rx2 | | | Windson | 15:42 | Mod | | Matt A | 19:17 Rx | | | Evion | 20:00 Rx3 | | | Kelley M | 16:07 Rx2 | | | Chip | 18:03 Rx3 | | | Lindsay R | 18:02 Rx3 | | | Lynn S | 🙂 Rx3 | | | Adam D | 16:47 Rx3 | | | Molly O | 16:47 Rx3 | | | Kendall B | 17:46 Rx3 | | | Nilsson | 19:30 Rx2 | | | Jake L | 19:34 Rx2 | | | Brian H | 19:15 Rx3 | | | John B | 14:09 Rx | | | Samantha Sy | 17:00 Rx | | | Josh Br | 17:08 Rx3 | | | Mandy N | 17:36 Rx3 | | | Josalin | 19:28 Rx3 | 95# | | Luke Sy | 16:39 Rx | | | Darcy C | 18:21 Rx3 | | | Tobie | 18:36 Rx | | | grant b | 13:48 Rx | | | Christian L | 15:29 Rx | | | Noah Ma | 16:40 Rx | | | Shelli A | 20:00 Rx | | | Shashank g | 19:51 Rx2 | | | Dan | 17:52 Rx | | | Steven L | 19:24 Rx2 | | | Uday | 16:29 Rx3 | 125 | | Sarah B | 18:42 Rx3 | 85 | | Matthew Wo | 18:42 Rx2 | |
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Warm Up Thursday 11 January 2023 (Time) 250m row 5 Inchworm + push up + down dog 10 alt scoops 10 alt Samson lunges w pass through 10 alt Cossack squats Banded hamstring stretches Thread the needle Twisted cross 5/5 staggered stance lunges 5/5 single leg RDL 5 up downs 3 kick ups 10 alt shoulder taps (handstand or inverted plank) 3 walk to wallls or half wall walks 10m handstand walk or 1 wall walk Set up for Bulgarian split squat 3/3 no weight 3/3 kb Bulgarian split squats -STRENGTH- 3 hinges 3 drops 5 deadlifts 3 bar facing burpees 3-4 sets x 5 to build to wod weight *3 bar facing burpees b/t sets
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HIIT-Fit 11 January 2024 (Reps) 30 Minutes Every 5 Min x 6 Rounds Pick up where you left off w/AMRAP Round 1: Cardio options CHOOSE ONE** 600 M Run/750 M Row/Bike 36/30 Cals* -Then, AMRAP: 5 DB Bench Press 10 DB Romanian Deadlift 15 Abmat Sit-ups (TC 4:30) Round 2: 500 M Run/625 M Row/Bike 30/25 Cals* -Then, AMRAP (TC 4:30) Round 3: 400 M Run/500 M Row/Bike 24/20 Cals* -Then, AMRAP (TC 4:30) Round 4: 300 M Run/375 M Row/Bike 18/15 Cals* -Then, AMRAP (TC 4:30) Round 5: 200 M Run/250 M Row/Bike 12/10 Cals* -Then, AMRAP (TC 4:30) Round 6: 100 M Run/125 M Row/Bike 6/5 Cals* -Then, AMRAP (tc 4:30)
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