WOD Blog
 | Mon, Dec 19 2022 |  |
 | Happy Birthday: Jacob Br |
 | Welcome: Prathap |
| Monday 19 December 2022 | Warm Up Monday 19 December 2022 | HIIT-Fit 19 December 2022 |
Monday 19 December 2022 (Reps, Rx2, Rx3) Strict Press* 8-6-4-6-8 *Build to a Moderately Heavy set of 4. The second sets of 6 & 8 should be heavier than the first. EMOM x 20 MINUTES MIN 1 - 15/12 Cal Row MIN 2 - 8 Burpee Box Jump Overs (24/20) MIN 3 - :45 Max Reps Alt. Front Rack Forward Lunge (115/75) MIN 4 - Rest (Score is Lowest Reps of Lunges) Rx2 (75/55) Rx3 12/10 Cal | Frog Hop step overs |55/35
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| 1st | 16 Rx | Samantha Bu Mon, Dec 19, 2022 | | 2nd | 11 Rx2 | Prathap Mon, Dec 19, 2022 | | 3rd | 13 Rx3 | Léa Mon, Dec 19, 2022 | | 1st | 16 Rx | John B Mon, Dec 19, 2022 Dylan Wa Mon, Dec 19, 2022 | | 2nd | 11 Rx | Jacob Br Mon, Dec 19, 2022 | | 3rd | 10 Rx | Nick T Mon, Dec 19, 2022 |
| Nick T | 10 Rx | | | Samantha Bu | 16 Rx | | | DeVonna | 6 Rx3 | | | Angela C | 8 Rx3 | | | Dan | 9 Rx2 | | | Mauricio | 11 Rx3 | | | Dylan Wa | 16 Rx | | | Ben Bar | 11 Rx2 | | | Caitlyn | 14 Rx | | | Ryan S | 4 Rx3 | | | Erin B | 10 Rx3 | | | Sierra | 11 Rx3 | | | Bill | 5 Rx3 | | | Molly O | 14 Rx3 | | | Beth W | 10 Rx3 | | | Autumn | 10 Rx2 | | | Nilsson | 8 Rx | | | Chip | 8 Rx3 | | | Rees | 10 Rx3 | | | Kristie W | 11 | #55 | | Tim G | 12 Rx2 | | | Justin B | 10 Rx2 | | | Brian H | 11 Rx3 | | | Natalie M | 15 Rx3 | | | Léa | 13 Rx3 | | | Tobie | 18 Rx3 | | | Charles S | 6 Rx | | | Shelli A | 10 Rx3 | | | Darcy C | 6 Rx2 | | | Jacob Br | 11 Rx | | | John B | 16 Rx | | | Prathap | 11 Rx2 | | | Jennifer A | 18 Rx | |
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Warm Up Monday 19 December 2022 (Time) 2 ROUNDS* 1:30 Row (increase pace every :30) 5/5 Moose Antlers → 5 Push-Up to Pike 8 Up-Down Step-Overs → 8 Burpee Box Jump Overs low box 10 Alt. BW Lunges → 10 Empty Barbell Front Rack Alt. Lunges *Arrows denote movement change for Round 2. Mobility: Figure 4 on Wall Lizard stretch 1 round of 8 Air squats 6 Jumping Air squats 4 tuck jumps 2 box jumps
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HIIT-Fit 19 December 2022 (Time) For Time: 3 Rounds 20 KB Deadlifts 20 SA KB Front Rack Walking Lunges(10/side) 15 KB Swings 15 Goblet Squats 10 SA KB STOH(5/side) 10 KB Snatches(5/side) Directly into... 3 Rounds 100 M Run 10 Reverse Burpees 100 M Run :15 Side Plank (RT:15,LT:15) 100 M Run 20 M Sideways Bear Crawl
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| jamey | 39:48 | HF | | Melanie | 29:02 | HF | | Ben S | 31:19 | HF |
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