WOD Blog
 | Thu, Jan 18 2024 |  |
 | Happy Birthday: Matthew Wo |
| Thursday 18 January 2024 | Warm Up Thursday 18 January 2024 | HIIT-Fit 18 January 2024 |
Thursday 18 January 2024 (Reps, Rx2, Rx3) EOMOM 10: 5 Back Squats at BW 20 min EMOM 1- Cal row 2- Back squats 95/135 (RX2 75/105 |RX3 55/85) 3- Double unders (RX3 single unders) 4- Wallballs 14/20 (RX3 10/140) 5- rest Total reps is score
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| 1st | 398 Rx | Nichole Thu, Jan 18, 2024 | | 2nd | 277 Rx2 | Léa Thu, Jan 18, 2024 | | 3rd | 638 Rx3 | DeVonna Thu, Jan 18, 2024 | | 1st | 553 Rx | Christian L Thu, Jan 18, 2024 | | 2nd | 480 Rx | Luke Sy Thu, Jan 18, 2024 | | 3rd | 413 Rx | Matt A Thu, Jan 18, 2024 |
| Kayla se | 412 Rx3 | | | Angela C | 596 Rx3 | | | DeVonna | 638 Rx3 | | | Mauricio | 454 Rx3 | | | Jack Y | 203 Rx2 | | | Saba | 401 Rx3 | | | Ryan S | 157 Rx2 | | | Scott P | 194 Rx2 | | | Nichole | 398 Rx | | | Viswanath | 541 Rx3 | | | Norm | 212 Rx | | | Skye | 540 Rx3 | | | Matt A | 413 Rx | | | Shane S | 452 Rx3 | | | Ashley Fi | 225 Rx2 | | | Evion | 336 Rx3 | | | Léa | 277 Rx2 | | | Val | 241 Rx2 | | | Ben S | 362 Rx | | | Darcy C | 625 Rx3 | | | Adam D | 606 Rx3 | | | Rees | 574 Rx3 | | | Tim G | 242 Rx | scaled | | Jake L | 274 Rx | | | Chip | 503 Rx3 | | | Nilsson | 257 Rx | | | Luke Sy | 480 Rx | | | Brian H | 484 Rx3 | | | Caitlyn | 228 | sub ghds for du | | Tobie | 404 Rx | | | Charles S | 250 Rx | | | Kim K | 538 Rx3 | | | Alice | 588 Rx3 | | | Christian L | 553 Rx | | | Windson | 490 Rx3 | 95# back squat | | Steven T | 397 Rx3 | | | Shane K | 179 | scaled | | Brianna W | 172 Rx | |
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Warm Up Thursday 18 January 2024 (Time) 5 inchworm + mountain climber 10 alt 90/90 hip rotations 5 bootstrappers 10 cal row Monster walks, clamshells, glute bridges Worlds greatest stretch Frog pose 20 single unders 10 penguin taps 5 medball cleans 5 medball thrusters 5 wallballs 10 penguin taps 20 singles or DUs 5 tempo back squats 5 back squats -build bar for strength
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HIIT-Fit 18 January 2024 (Reps) 18 Minutes Every 6 Min x 3 25/20 Calorie Bike 15 Pull-ups w/time remaining, Max Reps: Box Jump overs(TC5:00) -Into- 12 Minute Core Circuit 3 Rounds :60 Hollow body rocks :60 Russian Twist :60 In and Out Abs :60 REST
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