WOD Blog
 | Fri, Jan 26 2024 |  |
 | Happy Birthday: Brian H |
| Friday 26 January 2024 | Warm Up Friday 26 January 2024 | HIIT-Fit 26 January 2024 |
Friday 26 January 2024
(Rounds, Rx2, Rx3)
Strength: EMOM 7:00
2 Pwr Clean at 75%
Then: 800 M run (rest 2:00 after last runner)
10 Min AMRAP
4 BMU
8/8 SA Waiter walk lunges (35/53)
8/8 KB Push press per arm
RX2
4 C2B
8/8 Waiter walk lunges (26/35) each leg
8/8 KB Push press
RX3
4 Negative Pull ups (:05 descent)
8/8 Waiter walk lunges (pick a safe weight)
8/8 KB Push press
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| 1st | 4+20 Rx3 | Lindsay R Fri, Jan 26, 2024 | | 2nd | 4+19 Rx3 | Lynn S Fri, Jan 26, 2024 | | 3rd | 4+12 Rx3 | Kelley M Fri, Jan 26, 2024 | | 1st | 3+1 Rx | Ben Bar Fri, Jan 26, 2024 | | 2nd | 5+1 Rx2 | Charles S Fri, Jan 26, 2024 | | 3rd | 4+28 Rx2 | Norm Fri, Jan 26, 2024 |
| Jacob Br | 3+33 Rx2 | 53# | | Nick T | 3 | J bmu | | Cam N | 3 Rx2 | | | Brittany Sm | 5+12 Rx3 | | | Mauricio | 3+28 Rx3 | | | David G | 2+28 Rx3 | | | Jack Y | 4+6 Rx3 | Jpu | | Scott P | 4+12 Rx3 | | | Prathap | 3+24 Rx3 | Pu | | Ryan S | 3+3 Rx3 | | | Viswanath | 4+4 Rx3 | Pu | | Norm | 4+28 Rx2 | | | Kristie W | 4+15 Rx3 | | | Brian H | 3+1 Rx2 | BMU | | Lindsay R | 4+20 Rx3 | | | Darcy C | 4 Rx3 | | | Justin C | 3+4 Rx2 | | | Kelley M | 4+12 Rx3 | C2B | | Molly O | 4 Rx3 | | | Autumn | 4+13 Rx2 | | | Ben Bar | 3+1 Rx | Rings | | Kendall B | 3+3 Rx3 | | | Ben S | 4 Rx | | | Lynn S | 4+19 Rx3 | | | Erin B | 3+32 Rx3 | | | grant b | 3+17 Rx | | | Shashank g | 3+22 Rx2 | | | Charles S | 5+1 Rx2 | | | Kate D | 3 Rx2 | RX weight Purple Banded MU | | Uday | 4+4 Rx2 | |
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Warm Up Friday 26 January 2024
(Time)
10 alt scoops
10 alt hip openers
5/5 figure 4 hinges
5 scap retracts + :30 dead hang
:30 down dog, walk the dog
200m run
2 sets
5/5 single leg RDL
10 lunges
5/5 strict press
10 banded lat pull downs
50m run
Foam roll
Banded shoulder
Pigeon pose
5 kip swings
3 pull-ups
3 giants
1-3 BMU
3/3 kb push press
6 overhead lunges
5 deadlifts
5 high pulls
5 muscle cleans + elbow punches
5 power cleans
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HIIT-Fit 26 January 2024
(Reps)
36 Minutes
4 Min x 8 Rounds
w/:30REST between Rounds
4 Minute Running Clock
(0:00-2:00) Max Effort Run or Row
300 M Run/300 M Row(Alt Rounds)
-Rest with time remaining
(2:00-4:00)
Round 1: 20 GHD Back Extensions
Round 2: 20 SA DB Thruster(10/10)
Round 3: 20 Double DB Deadlift
Round 4: 20 Up Downs
Round 5: 20 Up Downs
Round 6: 20 Double DB Deadlift
Round 7: 20 SA DB Thruster(10/10)
Round 8: 20 GHD Back Extensions
-w/time remaining each Round,
Max Reps:Double unders/Single unders
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