WOD Blog
 | Mon, Dec 5 2022 |  |
| Monday 5 December 2022 | Warm Up Monday 5 December 2022 | HIIT-Fit 5 December 2022 |
Monday 5 December 2022 (Time, Rx2, Rx3) Front Squat 3x 5 Build to a mod heavy weight. FOR TIME 50 Wall Balls (20/14) Into... 4 ROUNDS 12/10 Cal Bike 8 Hang Full Clean (115/75) Into... 50 Wall Balls (Score is Time) Rx2 14/10 (75/55) Rx3 10/8 (45/35)
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| 1st | 12:53 Rx | Samantha Bu Mon, Dec 5, 2022 | | 2nd | 15:18 Rx2 | Alice Mon, Dec 5, 2022 | | 3rd | 16:02 Rx2 | Rhonda D Mon, Dec 5, 2022 | | 1st | 13:05 Rx | Dylan Wa Mon, Dec 5, 2022 | | 2nd | 14:06 Rx | Jacob Br Mon, Dec 5, 2022 | | 3rd | 14:38 Rx | Charles S Mon, Dec 5, 2022 |
| Nick T | 15:24 Rx | | | Samantha Bu | 12:53 Rx | | | Corey | 15:52 Rx2 | | | Lori A | 19:42 Rx2 | | | Dan | 15:05 Rx2 | | | Jacob Br | 14:06 Rx | | | Jules | 10:59 Rx | | | Gretchen | 16:00 | scaled | | Dylan Wa | 13:05 Rx | | | Lara | 18:58 Rx3 | | | Bill | 16:05 | 30 wb | | Sierra | 15:14 | 40 wb | | Adam D | 12:54 Rx2 | | | Shelley S | 15:19 Rx3 | | | Linda B | 13:10 | 30 wb | | Tim G | 16:52 Rx | | | Shelli G | 18:00 Rx2 | | | Anthony | 17:53 Rx2 | | | Caitlyn | 13:19 Rx | | | Sam Re | 10:39 Rx | | | Molly O | 17:01 Rx3 | | | Ben S | 16:04 Rx | | | Nilsson | 18:56 Rx | | | Amanda Lo | 14:52 Rx2 | | | Rees | 19:38 Rx2 | | | Kristie W | 14:33 Rx2 | | | April | 12:34 Rx3 | | | Christy s | 14:00 Rx2 | | | Josh Br | 13:25 Rx2 | | | Chris G | 14:50 Rx | | | Brian H | 17:10 Rx2 | | | William K | 12:58 Rx | | | Emily K | 11:15 Rx | | | Joseph B | 15:03 Rx | | | Kelli | 9:29 Rx3 | | | Kate D | 11:04 Rx | | | Léa | 16:05 Rx2 | | | Tobie | 11:31 Rx | | | Charles S | 14:38 Rx | | | Shelli A | 16:37 Rx | | | Ken | 15:20 Rx2 | | | Jacob Bu | 15:38 Rx2 | | | Darcy C | 14:07 Rx2 | | | Grace | 17:27 Rx | | | Alice | 15:18 Rx2 | | | Lauren K | 10:12 Rx | | | Jennifer A | 11:13 Rx | | | Joe W | 13:00 Rx3 | DNF | | Rhonda D | 16:02 Rx2 | | | Hillary | 17:15 Rx | | | Sammy | 17:12 Rx3 | Mod |
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Warm Up Monday 5 December 2022 (Time) 2 min bike 2 Rounds: 8 Air Squats 8 Mountain Climbers 8 Banded Thrusters 6 Alt. Wallball Around the Worlds 3 Wallballs Into... 1 Round: 12/10 Cal Bike (mod pace) 8 Wallballs (w focus on breathing) 5 Hang High Pulls 5 Hang Muscle Cleans 3 Full Cleans Mobility: Wrist Stretches Hip Wall Stretches 5 Front Squats (:03 hold in bottom) 5 Front Squats *Strength
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HIIT-Fit 5 December 2022 (Rounds) 28 Minutes Every 4 Minutes for 7 Rounds Complex x 7 1 Double DB Power Clean + 1 Double DB Front Squat + 1 Double DB Push Jerk 20 Sit-ups 7 Pull-ups 20 M Plate Push Score:Slowest Round
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| jamey | 4:00 | HF | | Andrea R | 3:49 | HF | | Melanie | 2:49 | HF | | Bartman | 3:23 | HF | | Henry B | HF | :) | | Beth W | 4:00 | HF |
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