WOD Blog
 | Wed, Dec 14 2022 |  |
| Wednesday 14 December 2022 | Wednesday 14 December 2022 Re-test | HIIT-Fit 14 December 2022 | Warm Up Wednesday 14 December 2022 |
Wednesday 14 December 2022 (Rounds, Rx2, Rx3) ON A 20:00 RUNNING CLOCK... Build to a Max 2-Rep Deadlift Re-Test Day! WORKOUT AMRAP x 12 MINUTES 4 Deadlift 4 Hang Power Cleans (185/135) 12/10 cal bike Rx2 (135/85) Rx3: (95/55) 10/8
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| 1st | 6+13 Rx2 | Samantha Bu Wed, Dec 14, 2022 | | 2nd | 7+4 Rx3 | DeVonna Wed, Dec 14, 2022 | | 1st | 5+6 Rx | Luke Sy Wed, Dec 14, 2022 | | 2nd | 8+16 Rx2 | John B Wed, Dec 14, 2022 | | 3rd | 8+14 Rx2 | Charles S Wed, Dec 14, 2022 |
| Nick T | 6+14 Rx2 | | | Gretchen | 4 | scaled | | DeVonna | 7+4 Rx3 | | | Caity R | 6+8 Rx2 | | | Samantha Bu | 6+13 Rx2 | 115 | | Angela C | 6 Rx3 | | | Justin Fe | 6 Rx2 | | | Josh Br | 4+14 Rx2 | | | Mauricio | 6 Rx3 | | | Ben Bar | 6+8 Rx2 | 156 | | Luke Sy | 5+6 Rx | | | Bill | 4+10 Rx3 | | | Chris G | 6+8 Rx2 | 155 | | Sam Re | 8+4 Rx | | | Jennifer A | 7+6 Rx2 | 105 | | Codey | 8+8 Rx | | | Kate D | 6+1 Rx | | | Anthony | 6+6 Rx2 | | | Ben S | 6+5 Rx | | | Kelley P | 5+6 Rx2 | 105 | | Tim G | 8+3 Rx2 | | | Shelley S | 6+8 Rx2 | | | Jake L | 7+1 Rx2 | | | Darcy C | 7+14 Rx3 | 65 | | Jenni | 6 Rx3 | 65 | | John B | 8+16 Rx2 | | | Amy S | 8+8 Rx3 | | | Tobie | 8+12 Rx | | | Emily K | 7+4,85 pounds on Rx | | | Joseph B | 7+19 Rx2 | | | Charles S | 8+14 Rx2 | | | Hillary | 7 Rx2 | | | Shelli A | 7+2 Rx2 | |
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Wednesday 14 December 2022 Re-test (Weight, 2 Rep Max) STRENGTH Re-Test Day! 20:00 RUNNING CLOCK... Build to a Max 2-Rep Deadlift
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| 1st | 195 Rx | Samantha Bu Wed, Dec 14, 2022 | | 2nd | 175 Rx | DeVonna Wed, Dec 14, 2022 | | 1st | 405 Rx | John B Wed, Dec 14, 2022 | | 2nd | 385 Rx | Charles S Wed, Dec 14, 2022 | | 3rd | 350 Rx | Josh Br Wed, Dec 14, 2022 |
| Nick T | 325 Rx | 4th Pr | | Gretchen | 35 Rx | | | DeVonna | 175 Rx | 2nd Pr | | Caity R | 175 Rx | Pr | | Samantha Bu | 195 Rx | 1st | | Angela C | 135 Rx | Pr | | Justin Fe | 255 Rx | | | Josh Br | 350 Rx | 3rd Pr | | Mauricio | 260 Rx | 7th | | Ben Bar | :) Rx | | | Bill | 235 Rx | 8th | | Chris G | 385 Rx | | | Sam Re | 335 Rx | | | Jennifer A | 185 Rx | | | Codey | 450 Rx | | | Kate D | 235 Rx | | | Anthony | 315 Rx | 5th | | Ben S | 335 Rx | | | Kelley P | 175 Rx | | | Tim G | 305 Rx | 6th | | Shelley S | 225 Rx | PR!! | | Jake L | 295 Rx | | | Darcy C | 165 Rx | | | Jenni | 185 Rx | | | John B | 405 Rx | 1st | | Amy S | 245 Rx | PR | | Tobie | 425 Rx | PR | | Emily K | 275 Rx | PR | | Joseph B | 405 Rx | PR | | Charles S | 385 Rx | 2nd PR | | Hillary | 195 Rx | PR | | Shelli A | 285 Rx | PR |
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HIIT-Fit 14 December 2022 (Reps) Every 3 Minutes for 30 Minutes Alternate between 500 M Row(2:30 TC) AND 30 M Plate Push 25 Abmat Sit-ups 20 Russian Twist(1ct) Max Hollow body rocks(until 2:45) Score: Slowest time for 500 M Row and Hollow body Reps
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| jamey | 22 | 2:30 | | Andrea R | 37 | 2:30 | | Beth W | 44 | 2:30 | | Bartman | 45 | 2:30 |
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Warm Up Wednesday 14 December 2022 (Time) 2 ROUNDs 25’ Inchworms 25’ Scoops 10/10 Leg Swings 10 cal bike Into… 2 ROUNDS 10 Twisted Cross 10 Empty Barbell Deadlifts 10 Glute Bridges Into… Mobility: Banded Hamstring *Deadlift PRE WOD: 5 High Pulls 5 Muscle Cleans 5 Power Cleans Build to clean weight
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