WOD Blog
 | Fri, Dec 16 2022 |  |
| Friday 16 December 2022 | Friday 16 December 2022 Re-test | Warm Up Friday 16 December 2022 | HIIT-Fit 16 December 2022 |
Friday 16 December 2022 (Time, Rx2, Rx3) STRENGTH ON A 18:00 RUNNING CLOCK... Build to a Max 2-Rep Push Press Re-Test Day! FOR TIME TC 16 400m Run Into... 3 ROUNDS 12 Push-Ups 100M Waiters Walk (53/35) 7 Full Snatch (115/85) Into... 400m Run Rx2: Lt Banded PU | (35/26) | (95/65) Rx3: (200m Run) | (Elev. PU) | (26/15) | (75/55)
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| 1st | 15:10 Rx | Samantha Bu Fri, Dec 16, 2022 | | 2nd | 11:17 Rx3 | Léa Fri, Dec 16, 2022 | | 3rd | 15:00 | DeVonna Fri, Dec 16, 2022 | | 1st | 14:35 Rx | Dylan Wa Fri, Dec 16, 2022 | | 2nd | 14:59 Rx | Nick T Fri, Dec 16, 2022 | | 3rd | 15:17 Rx | Charles S Fri, Dec 16, 2022 |
| Nick T | 14:59 Rx | | | Gretchen | 13:27 | scaled | | Caity R | 14:55 | scaled | | Angela C | 14:04 | scaled | | DeVonna | 15:00 | scaled | | Jacob Br | 14:44 Rx2 | | | Dan | 14:33 | scaled | | Mauricio | 15:00 | 45 | | Samantha Bu | 15:10 Rx | | | Dylan Wa | 14:35 Rx | | | Kristie W | 10:24 Rx3 | | | Chip | 14:39 Rx3 | | | Bill | 16:00 Rx3 | | | Molly O | 13:42 Rx3 | | | Natalie M | 14:08 | Mod | | Autumn | 14:39 Rx2 | | | Amanda Lo | 14:19 Rx3 | | | Anthony | 14:00 Rx2 | | | Sam Re | 10:41 Rx | | | John B | 11:26 Rx3 | | | Darcy C | 14:17 Rx3 | | | Rees | 13:11 Rx3 | | | Tobie | 12:00 Rx | | | Mandy N | 14:00 Rx3 | | | Léa | 11:17 Rx3 | | | Charles S | 15:17 Rx | | | Kate D | 14:29 Rx | | | Hillary | 16:00 Rx3 | |
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Friday 16 December 2022 Re-test (Weight, 2 Rep Max) STRENGTH Re-Test Day! ON A 18:00 RUNNING CLOCK... Build to a Max 2-Rep Push Press
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| 1st | 130 Rx | Samantha Bu Fri, Dec 16, 2022 | | 2nd | 86 Rx | DeVonna Fri, Dec 16, 2022 | | 1st | 205 Rx | Anthony Fri, Dec 16, 2022 | | 2nd | 185 Rx | Jacob Br Fri, Dec 16, 2022 | | 3rd | 165 Rx | Dylan Wa Fri, Dec 16, 2022 Nick T Fri, Dec 16, 2022 |
| Nick T | 165 Rx | 3rd | | Gretchen | 15 Rx | | | Caity R | 95 Rx | | | Angela C | 60 Rx | | | DeVonna | 86 Rx | 2nd | | Jacob Br | 185 Rx | 2nd | | Dan | 160 Rx | 4th | | Mauricio | 125 Rx | 5th | | Samantha Bu | 130 Rx | 1st | | Dylan Wa | 165 Rx | 3rd | | Anthony | 205 Rx | 1st | | Sam Re | 230 Rx | | | Autumn | 105 Rx | | | Darcy C | 90 Rx | | | Tobie | 205 Rx | |
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Warm Up Friday 16 December 2022 (Time) 2 ROUNDS: 8 Plate G2O 8 Neg/HR Push Ups 8 Slow Mountain Climbers 8 Strict Press Into... 200m Run 10 Prone Press (PVC or 2.5#) 5/5 Twisted cross 8 BTN Snatch Grip Jerks Mobility: Thoracic Opener Butcher Block Stretch 5 Dip and Hold 5 Push Press *Strength* 5 Hang High Pulls 5 Muscle Snatch 5 Power Snatch *find snatch weight* Practice: 100m Run 4 Push Ups 25ft Waiter Walk 2 Hang Power Snatch
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HIIT-Fit 16 December 2022 (Reps) 18 Minute EMOM 0:00-8:00(8 Rounds) :45 6 DB Thrusters + Max Double unders/Single unders in remainder of time 8:00-10:00 REST 10:00-18:00(8 Rounds) :45 6 Alt DB Plank Row + Max Up Downs in remainder of time directly into... 6 Rounds(12 Minutes) 1:30 Max Cal Bike :30 REST Score: Total Bike Calories
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| jamey | 91 Cal | HF | | Bartman | 100 Cal | HF | | Henry B | 53 Cal | HF |
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