WOD Blog
 | Wed, Dec 28 2022 |  |
| Wednesday 28 December 2022 | Warm Up Wednesday 28 December 2022 | HIIT-Fit 28 December 2022 | Other Results |
Wednesday 28 December 2022 (Time, Rx2, Rx3) ON A 10:00 RUNNING CLOCK... Practice Kipping Pull-Ups* *Options... Active Bar Hang Chin Over Bar Hold Pausing Beat/Kip Swings 2-For-1 Pull-Ups (+)Butterfly (+)BMU 'FRAN' FOR TIME 21-15-9 Thrusters (95/65) Pull-ups Rx2: (65/45) | JPU Rx3: (45/25) | Ring Rows
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| 1st | 4:36 Rx | Samantha Bu Wed, Dec 28, 2022 | | 2nd | 4:29 Rx3 | Kelley M Wed, Dec 28, 2022 | | 3rd | 4:35 Rx3 | Kristine Wed, Dec 28, 2022 | | 1st | 4:00 Rx | John B Wed, Dec 28, 2022 | | 2nd | 4:46 Rx | Noah Ma Wed, Dec 28, 2022 | | 3rd | 5:00 Rx | Nick T Wed, Dec 28, 2022 |
| Nick T | 5:00 Rx | | | Gretchen | 6:21 | 9# ring row | | Nikki | 6:02 Rx3 | | | Ben Bar | 6:03 Rx | | | Samantha Bu | 4:36 Rx | | | Caitlyn | 5:27 Rx | | | Ryan S | 9:00 Rx3 | | | Kelley M | 4:29 Rx3 | | | Mandy N | 6:08 Rx2 | | | Erin B | 4:39 Rx3 | | | Adam D | 9:02 Rx2 | | | Bill | 11:46 Rx3 | | | Autumn | 6:27 Rx2 | | | Molly O | 5:51 Rx3 | | | Jennifer A | 6:04 Rx | | | Nilsson | 7:55 Rx | | | John B | 4:00 Rx | | | Kristine | 4:35 Rx3 | | | Noah Ma | 4:46 Rx | | | Kelley P | 5:53 Rx2 | | | Amy S | 4:53 Rx2 | | | Shelli A | 7:23 Rx | |
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Warm Up Wednesday 28 December 2022 (Time) 2:00 FOAM ROLL Lats / Quads / Upper Back Into… 3 ROUNDS :30 Dead Hang on Rig* 6 Air Squats + 6 Jumping Squats 6 Up-Down to Down-Dog *During Round 3, choice to complete Scap Pull-Ups. Purple Band Shoulder Mobility 3 ROUNDS :30 Hollow-to-Arch Kip on Rig 6 Lunge-Lunge-Squat* 6 Ring Rows *1 Rep = Lunge (R) + Lunge (L) + Air Squat 5 Elbow rotations 5 Strict Press 5 Push Press 5 Front Squats 5 Thrusters Build to WOD weight 5 10 M Sprints
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HIIT-Fit 28 December 2022 (Time) For Time: 10 Rounds 12/10 Cal Bike/200 M Run(Alt between) 6 Alt DB Snatches 6 Alt Tall Kneeling to Standing(2DB) 10 Abmat Sit-ups
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| Kelley P | 28:03 | scaled | | jamey | 30:04 | scaled | | Blake | 25:46 | scaled |
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