WOD Blog
 | Wed, Dec 21 2022 |  |
 | Happy Birthday: Christian L |
 | Gymversary: Lindsay R(3) |
| Wednesday 21 December 2022 | Warm Up Wednesday 21 December 2022 | HIIT-Fit 21 December 2022 |
Wednesday 21 December 2022 (Time, Rx2, Rx3) STRENGTH EVERY 1:30 x 7 SETS* 1 Snatch Pull + 1 Hang Power Snatch + 1 OverHead Squat *Start light and build to a moderate weight above your workout weight. FOR TIME (TC: 20:00 ) 'THE THREE WISELADIES' 3 ROUNDS FOR TIME 15 Hang Power Snatches (115/85) 25/20 Cal Bike 35 Wall Balls (20/14) (10'/9') Rx2 (95/65) | (14/10) Rx3 (65/45) | 20/16 cal | (10/8)
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| 1st | 18:55 Rx | Samantha Bu Wed, Dec 21, 2022 | | 2nd | 14:46 Rx3 | Ryan S Wed, Dec 21, 2022 | | 3rd | 15:19 Rx3 | Léa Wed, Dec 21, 2022 | | 1st | 17:23 Rx | William K Wed, Dec 21, 2022 | | 2nd | 18:01 Rx | Luke Sy Wed, Dec 21, 2022 | | 3rd | 20:00 Rx | Noah Ma Wed, Dec 21, 2022 Anthony Wed, Dec 21, 2022 |
| Nick T | 19:17 Rx2 | | | DeVonna | 19:44 Rx3 | | | Angela C | 15:21 Rx3 | | | Caity R | 17:57 Rx3 | | | Jacob Br | 17:59 Rx2 | | | Darcy C | 18:38 Rx3 | | | Ben Bar | 19:34 Rx2 | | | Caitlyn | 20:00 Rx | 2+15 | | Ryan S | 14:46 Rx3 | | | Léa | 15:19 Rx3 | | | Erin B | 17:09 Rx3 | | | Jenica | 17:58 Rx3 | | | Keith P | 18:43 Rx2 | | | Sierra | 20:00 Rx3 | | | Jenni | 18:50 Rx3 | | | Jules | 18:09 Rx | | | William K | 17:23 Rx | | | Mandy N | 17:21 Rx3 | | | Nick N | 17:55 Rx2 | | | Emily K | 16:43 Rx | | | Chip | 18:20 Rx3 | | | Jennifer A | 18:40 Rx2 | | | Justin B | 14:51 Rx2 | | | Matt S | 19:20 Rx3 | | | Dana S | 20:00 Rx3 | | | Tim G | 15:32 Rx3 | | | Ben S | 20:00 Rx | | | Anthony | 20:00 Rx | | | Sam Re | 14:55 Rx | | | Jake L | 19:59 Rx3 | | | Samantha Bu | 18:55 Rx | | | Christy s | 18:43 Rx3 | | | April | 14:36 Rx3 | | | Cody T | 19:40 Rx3 | | | Molly O | 19:00 Rx3 | | | Rhonda D | 18:08 Rx3 | | | Luke Sy | 18:01 Rx | | | Tobie | 16:14 Rx | | | Dan | 15:38 Rx3 | | | Ken | 20:00 Rx3 | | | Noah Ma | 20:00 Rx | | | Shelli A | 17:16 Rx3 | | | Prathap | 17:51 Rx3 | |
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Warm Up Wednesday 21 December 2022 (Time) 2 ROUNDS :30 Bike (EZ Pace) 10 PVC Pass Throughs 10 Med Ball Front Squats Into… 2 ROUNDS :30 Bike (Mod Pace) 10 Alt. PVC Around-the-World 10 Med Ball Thrusters Mobility: 3/3 Worlds Greatest Stretch Snatch Prep: 5 PVC Snatch DL 5 PVC Snatch Pulls 5 BTN Snatch Grip Push Jerks 5 High Hang High Pulls 5 Hang Power Snatch 5 Overhead Squats 1 Snatch Pull 1 Hang Power Snatch 1 Overhead Squat
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HIIT-Fit 21 December 2022 (Reps) 30 Min AMRAP Choose your favorite Reindeer: DANCER or DASHER D- Double unders, Max Reps (1 minute) A- Abmat Sit-ups x 15 N- Nine Pull-ups C- Clean:Double DB Squat Clean x 10 E- Elevated Explosive Push-ups x 10 R- Run 400 M or Row 500 M OR D- DB Bench Press x 15 A- Agility Work (1 minute) S- Single Leg DB RDL x 10/side H- Hollow body rock x 15 E- Eleven Pull-ups R- Run 400 M or Row 500 M
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