WOD Blog
 | Wed, Nov 29 2023 |  |
| Wednesday 29 November 2023 | Warm Up Wednesday 29 November 2023 | HIIT-Fit 29 November 2023 |
Wednesday 29 November 2023 (Rounds, Rx2, Rx3) Strength: Every 2 mins for 5 sets of 5 Push Press -build to a moderately heavy load RX 12 Min AMRAP 50 ft. Hand Stand Walk 10 GHD sit up 15 Double Unders RX2 12 Min AMRAP 5 Wall Walks 10 Vups 15 Double Unders RX3 RX 12 Min AMRAP 50 ft. Straight leg bear crawl w/ DBs (15/25) 20 Alt V ups 25 Singles
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| 1st | 4+26 Rx | Samantha Sy Wed, Nov 29, 2023 | | 2nd | 5+25 Rx3 | Kenia Wed, Nov 29, 2023 | | 3rd | 5 Rx3 | Erin B Wed, Nov 29, 2023 Saba Wed, Nov 29, 2023 DeVonna Wed, Nov 29, 2023 | | 1st | 5+4 Rx | Luke Sy Wed, Nov 29, 2023 | | 2nd | 3+15 Rx | Ben Bar Wed, Nov 29, 2023 | | 3rd | 3+5 Rx | Jacob Br Wed, Nov 29, 2023 |
| Jacob Br | 3+5 Rx | | | Angela C | 5+5 Rx3 | | | DeVonna | 5 Rx3 | | | Ben Bar | 3+15 Rx | | | Saba | 5 Rx3 | | | Prathap | 4 Rx2 | | | Viswanath | 5+1 Rx3 | | | Snohitha | 5 Rx3 | | | Steven T | 4 | scaled | | Erin B | 5 Rx3 | 2 rounds of ww | | Natalie M | 3+3 | scaled | | Nilsson | 4+3 Rx2 | | | Kayla se | 6+3 Rx3 | | | Sierra D | 4+5 Rx3 | Half ww GHD | | Ashley Fi | 5+2 Rx2 | | | Bill | 3 Rx3 | | | Jasmin | 2+7 Rx | | | Ben S | 5+2 Rx2 | | | Chip | 4+23 Rx3 | | | Luke Sy | 5+4 Rx | | | Samantha Sy | 4+26 Rx | | | April | 4+5 Rx3 | | | Jake L | 4 Rx2 | | | Tim G | 4+4 Rx2 | | | Brian H | 5 Rx3 | HS Walk practice/ GHD / Dubs | | Tobie | 4 Rx3 | HSW, GHD | | Darcy C | 4 Rx3 | WW, VU | | Kenia | 5+25 Rx3 | | | Ryan S | 4 | mod | | Angel | 3+23 Rx2 | | | Shelli A | 6 Rx3 | DU, GHD | | Cody P | 4+3 Rx3 | WW, VU | | Clay | 4+5 Rx3 | | | Shashank g | 5 Rx3 | Su | | Uday | 5+9 Rx3 | Su | | Norm | 3+20 Rx2 | |
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Warm Up Wednesday 29 November 2023 (Time) PVC & Foam Roll 25ft Drills: Bear Crawl Scoops Spiderman Lunges Burpee Broad Jump Piriformis stretch into Samson lunge Thoracic Opener on Foam Roller Elevated Child's Pose Couch Stretch 5 Strict Press 5 Dip, no drive 5 Push Press -STRENGTH- 3 Kick Ups/ 3 Inverted Planks / 6 Bent Over Rows 3 Walk to Wall / 3 Half Wall Walks / 10 ft Bear Crawl 25ft HS Walk / 2 Wall Walks / 25ft DB Bear Crawl 5 Half GHD / 6 Alt V-ups 5 GHD / 6 V-ups 10 Penguin Taps 2mins to work DU Progression if needed
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HIIT-Fit 29 November 2023 (Reps) 18 Minutes Every 6 Min x 3 Sets 25/20 Calorie Bike 50 Ft Push-up to Broad Jump AMRAP: Sandbag Squat Clean (TC 5:30) Into- 12 Minutes Core Circuit 3 Rounds :60 Hollow Body Rocks :60 Abmat Sit-ups :60 Plank Hold :60 REST
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