WOD Blog
 | Wed, Dec 7 2022 |  |
| Wednesday 7 December 2022 | Warm Up Wednesday 7 December 2022 | HIIT-Fit 7 December 2022 |
Wednesday 7 December 2022 (Time, Rx2, Rx3) 5-5-5* Deadlift *Start light and build to moderate 4 rounds of: TC 18 5 Power Snatch (135/ 95) 10 GHD sit ups 15 Russian KB Swing (70/53) 20 KB Rev lunge (53/35) Rx2 95/75 | 5 GHD - 5 Sit ups | 53/35 | 35/26 Rx3 45/35 | Toes to Post | 35/26 | 26/15
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| 1st | 11:23 Rx2 | Samantha Bu Wed, Dec 7, 2022 | | 2nd | 9:12 Rx3 | Léa Wed, Dec 7, 2022 | | 3rd | 11:06 Rx3 | Rhonda D Wed, Dec 7, 2022 | | 1st | 13:40 Rx | Charles S Wed, Dec 7, 2022 | | 2nd | 18:00 Rx | Dylan Wa Wed, Dec 7, 2022 | | 3rd | 10:40 Rx2 | Josh Br Wed, Dec 7, 2022 |
| DeVonna | 12:03 Rx3 | | | Nick T | 12:03 Rx2 | | | Emily K | 10:50 Rx | | | Samantha Bu | 11:23 Rx2 | | | Angela C | 11:28 Rx3 | | | Caity R | 14:06 Rx3 | | | Dan | 11:00 Rx3 | | | Jacob Br | 12:42 Rx2 | GHD, 70, 53 | | Dylan Wa | 18:00 Rx | | | Jenica | 10:33 Rx3 | | | Hillary | 11:25 Rx3 | | | Michael M | 13:55 Rx3 | | | Michelle M | 13:49 Rx3 | Full KBS | | Kelley P | 12:21 Rx2 | | | Chip | 12:51 Rx3 | | | Bill | 17:51 Rx3 | | | Linda B | 12:59 Rx3 | | | Joseph B | 13:47 Rx2 | | | Tim G | 12:06 Rx3 | | | Molly O | 11:24 Rx3 | | | Ben S | 13:16 Rx | | | Sierra | 12:28 Rx3 | | | Amy S | 9:45 Rx3 | | | Darcy C | 10:36 Rx3 | | | Josh Br | 10:40 Rx2 | | | Christy s | 11:21 Rx3 | | | Mandy N | 10:22 | scaled | | Nick N | 10:29 Rx2 | | | Amanda Lo | 12:58 Rx3 | | | Kate D | 11:53 Rx | | | Léa | 9:12 Rx3 | | | Tobie | 9:35 Rx | | | Shelli A | 11:56 Rx3 | | | Charles S | 13:40 Rx | | | William K | 9:56 Rx | | | Kim K | 11:25 Rx3 | | | Angel | 11:22 Rx2 | | | Rhonda D | 11:06 Rx3 | | | Jennifer A | 9:39 Rx2 | |
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Warm Up Wednesday 7 December 2022 (Time) PVC: pass throughs, figure 8s, goodmornings, leg swings 6min AMRAP: 7 red band pass through 7 KB DL 7 SL Sit Ups 7 Glute Bridges 7 Reverse Lunges Mobility: Pigeon Stretch Banded Hammy Stretches PVC 3-Point Contact DL 8 Light Wt. Tempo DL *Deadlift PRE WOD 5 GHDs 5 Russian Swings 10 Rev Lunges Snatch BB WarmUP: 5 Deadlifts 5 High Pulls 5 Muscle Snatch 5 BTN Press & Reach 5 Power Snatch
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HIIT-Fit 7 December 2022 (Reps) 10 Min EMOM (10 Rounds) 100 M Sprint Remainder of time: Wall balls REST 1 Minute 10 Min EMOM (10 Rounds) 6/5 Cal Bike Sprint Remainder of time: Alt DB Snatches REST 1 Minute 10 Min EMOM (10 Rounds) 8/6 Cal Row Sprint Remainder of time: Burpees Score:Total Reps Wallballs/Snatches/Burpees
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| Andrea R | 109 | 60/25/24 | | Bartman | 189 | 100/60/29 | | Henry B | HF | :) | | Beth W | 135 | 73/26/36 | | jamey | 126 | 100/26 |
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