WOD Blog
 | Fri, Dec 2 2022 |  |
| Friday 2 December 2022 | Warm-Up Friday 2 December 2022 | HIIT-Fit 2 December 2022 |
Friday 2 December 2022 (Reps, Rx2, Rx3) 5x2 @ 90-95% Deadlift* *Base percentages off 2-Rep Heavy. EMOM x 12 MINUTES MIN 1 - Max Reps BMU MIN 2 - :45 Max Cal Bike MIN 3 - 15 Hip Extensions Score is BMU + Cal Rx2: C2B Rx3: Pull-Ups or Hardest Ring Row | Superman
| 0% |  | |  | 0% |
| 1st | 84 Rx3 | Alice Fri, Dec 2, 2022 | | 2nd | 78 Rx3 | DeVonna Fri, Dec 2, 2022 | | 3rd | 60 Rx3 | Léa Fri, Dec 2, 2022 | | 1st | 68 Rx | Nilsson Fri, Dec 2, 2022 | | 2nd | 48 Rx | Anthony Fri, Dec 2, 2022 | | 3rd | 97 Rx3 | Jacob Br Fri, Dec 2, 2022 |
| DeVonna | 78 Rx3 | | | Angela C | 107 Rx3 | | | Emily K | 64 Rx | | | Dan | 90 Rx3 | | | Jacob Br | 97 Rx3 | | | Jenica | 80 Rx3 | | | Sierra | 96 Rx3 | | | Autumn | 56 Rx2 | | | Molly O | 95 Rx3 | | | Bill | 66 Rx3 | | | Alice | 84 Rx3 | | | Caitlyn | 58 Rx | | | Linda B | 70 Rx3 | | | Tobie | 93 Rx | | | Anthony | 48 Rx | | | Joseph B | 95 Rx2 | | | Joe W | 63 Rx3 | | | Mela | 92 Rx3 | | | April | 74 Rx3 | | | Nilsson | 68 Rx | | | William K | 94 Rx | | | Ken | 72 Rx2 | | | Lauren K | 66 Rx2 | Banded BMU | | Amy S | 75 Rx3 | | | Léa | 60 Rx3 | | | Shelli A | 73 Rx3 | |
|
Warm-Up Friday 2 December 2022 (Time) 2min Bike 2x 8 Banded Goodmornings 8 Banded Pull-Aparts 4/4 Samson Lunge to Hammy Sit Back 8 Glute Bridges Mobility: Banded Hamstring Stretches Banded Shoulder Stretches 5 Hinges 5 Drops 5 DL 3@50% 3@60% 2@70% 2@80% 2@90% *Strength* 8 Scap Pulls 8 Slow Kips (:01 sec hold in hollow and superman) 8 Kip Swings 4 Pull Ups 4 C2B BMU Progression: 3-5 Pull Ups 3-5 C2B 3-5 Giant Kips BMUs
| 0% |  | |  | 0% |
|
HIIT-Fit 2 December 2022 (Reps) 28 Minute TABATA 7 x thru :20work :10rest Double unders/Single unders SA KB Power Clean(LT,TNG) Double unders/Single unders SA KB Power Clean(RT,TNG) Air Squats Burpees KB Around the World(LT) KB Around the World(RT)
| 0% |  | |  | 0% |
|