WOD Blog
 | Fri, Dec 30 2022 |  |
| Friday 30 December 2022 | Warm Up Friday 30 December 2022 | HIIT-Fit 30 December 2022 |
Friday 30 December 2022 (Rounds, Rx2, Rx3) AMRAP x 14 MINUTES 16 Alt. KB Goblet Lunges (53/35) 14 Hand Release Push-Ups 12/10 Cal Bike Rx2: (35/26) Rx3: (26/15) | (Elevated Push Ups) | (10/8) (Score is Rounds + Reps) POST-WORKOUT STRENGTH 3 SETS 8/8 KB Goblet Front Foot Elevated Split Squats 12/12 Single Arm KB Floor Press -Rest as Needed b/t Sets-
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| 1st | 4+38 Rx2 | Léa Fri, Dec 30, 2022 | | 2nd | 3+25 Rx2 | Ryan S Fri, Dec 30, 2022 | | 3rd | 4+37 Rx3 | Rhonda D Fri, Dec 30, 2022 | | 1st | 5+9 Rx | Jacob Br Fri, Dec 30, 2022 | | 2nd | 5+3 Rx | Noah Ma Fri, Dec 30, 2022 | | 3rd | 4+14 Rx | Anthony Fri, Dec 30, 2022 |
| Darcy C | 5+6 Rx3 | | | Rhonda D | 4+37 Rx3 | | | Ryan S | 3+25 Rx2 | | | Kristie W | 5+2 Rx3 | | | April | 5+16 Rx3 | | | Mandy N | 5 Rx2 | | | Léa | 4+38 Rx2 | | | Ben S | 5+24 Rx | | | Molly O | 4+30 Rx2 | | | Anthony | 4+14 Rx | | | Jacob Br | 5+9 Rx | | | Nilsson | 4+2 Rx | | | Noah Ma | 5+3 Rx | | | Jennifer A | 7+4 Rx | | | Graham | 5+10 Rx | |
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Warm Up Friday 30 December 2022 (Time) EMOM x 8 MINUTES* (:40 ON // :20 OFF) MIN 1 - EZ Bike → Mod Bike MIN 2 - Bodyweight Lunges → KB Goblet Lunges (Light) MIN 3 - Inch Worm + Push-Up → Push-Up to Pike MIN 4 - Alt. slow Mtn Climbers → Alt. Cossack Squats *Progress to the second movement in the round 2 of the EMOM THEN: 5 Post Squats with 3 sec hold 10 alt Curtsy lunges
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HIIT-Fit 30 December 2022 (Reps) Three Tabatas in 24 Minutes 2 x thru TABATA 1 (4 Minutes) 4 Rounds :20work :10rest Wall balls Russian KBS TABATA 2 (4 Minutes) 8 Rounds :20work :10rest Rowing Sprint TABATA 3 (4 Minutes) 4 Rounds :20work :10rest Cross body Mountain Climbers Hollow body Rocks
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