WOD Blog
 | Wed, Jan 4 2023 |  |
| Wednesday 4 January 2023 | Warm Up Wednesday 4 January 2023 | HIIT-Fit 4 January 2023 |
Wednesday 4 January 2023 (Time, Rx2, Rx3) 8-8-8-8* Deadlift *Start Light and build to Moderate 4 ROUNDS FOR TIME 30 Russian KB Swing (70/53) 25 Burpees Over KB 20 Russian Twists (25/15) 2 count Rx2: (53/35) | (15/10) Rx3: (35/26) | (Step Over Burpees) | (No Wt.)
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| 1st | 18:02 Rx | Samantha Bu Wed, Jan 4, 2023 | | 2nd | 17:17 Rx3 | Kim K Wed, Jan 4, 2023 | | 3rd | 18:19 Rx3 | Erin B Wed, Jan 4, 2023 | | 1st | 16:48 Rx | William K Wed, Jan 4, 2023 | | 2nd | 18:40 Rx | John B Wed, Jan 4, 2023 | | 3rd | 19:19 Rx | Noah Ma Wed, Jan 4, 2023 |
| Nick T | 20:40 Rx | | | Caity R | 23:50 Rx3 | | | Jacob Br | 24:49 Rx | | | Ben Bar | 24:23 Rx | | | Samantha Bu | 18:02 Rx | | | Luke Sy | 19:45 Rx | | | Caitlyn | 20:54 Rx | | | Ryan S | 22:30 Rx3 | | | Michelle M | 18:59 | scaled | | Erin B | 18:19 Rx3 | | | Kelley M | 25:00 | scaled | | Nilsson | 25:00 Rx | | | Molly O | 20:21 Rx2 | | | Kelley P | 20:01 Rx2 | | | Sam Re | 15:40 Rx | | | Jennifer A | 14:33 Rx | | | Sierra | 23:39 Rx2 | 53# step overs | | Anthony | 23:27 Rx2 | | | Jenni | 23:45 Rx2 | | | Blake | 21:38 Rx2 | | | Tim G | 21:26 Rx2 | | | Lauren K | 16:23 Rx | | | J.P. | 23:49 Rx | | | Justin B | 21:20 Rx2 | | | Adam D | 21:42 Rx | | | Ben S | 19:14 Rx2 | | | Jake L | 20:57 Rx2 | | | John B | 18:40 Rx | | | Mandy N | 17:52 Rx2 | | | DeVonna | 20:08 Rx3 | | | Nick N | 18:46 Rx2 | | | William K | 16:48 Rx | | | Jules | 13:14 Rx | | | Tobie | 17:00 Rx | | | Darcy C | 18:53 Rx2 | | | Noah Ma | 19:19 Rx | | | Natalie M | 14:54 Rx3 | | | Emily K | 14:43 Rx | | | P.C. | 14:35 Rx3 | | | Kim K | 17:17 Rx3 | |
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Warm Up Wednesday 4 January 2023 (Time) 400m Run Into… 3 ROUNDS* 10 Good Mornings (option to hold KB) → KB DL → RKBS 10 Inch Worms → Up-Downs → Burpees 10 Hollow Body Rocks → No Wt. Russian Twist → Light Wt. Russian Twist *Arrows denote movement change from round to round. Mobility: Glute and Hammy Smash Banded Hamstring Stretches 10 reps PVC 3-point Contact w BB: 5 Hinges 5 Drops 5 Deadlifts
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HIIT-Fit 4 January 2023 (Time) 9 Rounds for time: 6/5 Cal Bike(+ Calories) SA KB Power Clean x 4(TNG,RT) SA KB Push Jerk x 4(RT) SA KB Power Clean x 4(TNG,LT) SA KB Push Jerk x 4(LT) 8 Box Jumps *Calories: Rd 1- 6/5 Cal Rd 2- 12/10 Cal Rd 3- 18/15 Cal Rd 4- 6/5 Cal Rd 5- 12/10 Cal Rd 6- 18/15 Cal Rd 7- 6/5 Cal Rd 8- 12/10 Cal Rd 9- 18/15 Cal
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| Bartman | 23:01 | scaled | | Henry B | 20:20 | scaled | | Beth W | 25:50 | scaled | | Andrea R | 25:31 | scaled |
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