WOD Blog
 | Mon, Dec 4 2023 |  |
| Monday 4 December 2023 | Warm Up Monday 4 December 2023 | HIIT-Fit 4 December 2023 |
Monday 4 December 2023 (Reps, Rx2, Rx3) Strength: Every 2 min 6 x 3 Overhead Squats Build to heavy 3 RX 7 Min AMRAP 3-6-9-12... Double DB Thrusters (35/50) Chest to Bar RX2 7 Min AMRAP 3-6-9-12... Double DB Thrusters (25/35) Pull ups RX 3 7 Min AMRAP 3-6-9-12... Double DB Thrusters (15/25) Jumping Pull ups
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| 1st | 68 Rx | Nichole Mon, Dec 4, 2023 Samantha Sy Mon, Dec 4, 2023 | | 2nd | 94 Rx3 | DeVonna Mon, Dec 4, 2023 | | 3rd | 82 Rx3 | Léa Mon, Dec 4, 2023 Alice Mon, Dec 4, 2023 | | 1st | 83 Rx | Christian L Mon, Dec 4, 2023 | | 2nd | 72 Rx | Luke Sy Mon, Dec 4, 2023 | | 3rd | 65 Rx | Ben Bar Mon, Dec 4, 2023 |
| Jacob Br | 54 Rx | | | Samantha Sy | 68 Rx | | | Nick T | 54 Rx2 | | | Angela C | 92 Rx3 | | | DeVonna | 94 Rx3 | | | Dan | 60 Rx2 | | | Gretchen | 99 Rx3 | | | Nakshathra | 48 Rx3 | | | Scott P | 63 Rx3 | | | Mauricio | 75 Rx3 | | | Ryan S | 60 Rx3 | | | Jack Y | 67 Rx3 | | | David G | 66 Rx3 | | | Ben Bar | 65 Rx | | | Nichole | 68 Rx | | | Erin B | 75 Rx3 | | | Alice | 82 Rx3 | | | Misty T | 64 Rx3 | | | Steven T | 60 Rx3 | | | Kayla se | 147 Rx3 | | | Ashley Fi | 82 Rx3 | 20# / pull-ups | | Léa | 82 Rx3 | Pull-ups | | Molly O | 90 Rx3 | | | Nilsson | 79 Rx2 | | | Ben S | 81 Rx | | | Rees | 108 Rx3 | | | Kristie W | 105 Rx3 | | | April | 99 Rx3 | | | Brian H | 64 Rx3 | | | Tim G | 79 Rx2 | | | Mandy N | 90 Rx3 | | | grant b | 90 Rx | | | Nick N | 95 Rx3 | | | Justin C | 60 Rx2 | | | Amanda Lo | 105 Rx3 | | | Justin B | 91 Rx2 | Pullups | | Chip | 69 Rx3 | | | Luke Sy | 72 Rx | | | Tobie | 75 Rx | | | Darcy C | 65 Rx2 | | | Charles S | 60 Rx | | | Christian L | 83 Rx | | | Shane K | 69 Rx2 | | | Shashank g | 58 Rx2 | | | Elijah A | 57 Rx2 | | | Brianna W | 100 Rx3 | | | Cody P | 75 Rx3 | Prom pu - 35# | | Uday | 80 Rx3 | 30# |
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Warm Up Monday 4 December 2023 (Time) 5 inchworm to mountain climber 5 bootstrappers 10 alt twisted cross 10 hollow rocks 2 sets: 8 banded overhead squats 8 plate thrusters 8 ring rows 50m run Foam roll Banded shoulder stretches Alt warrior squat 5 db power cleans 5 db front squats 5 db push press 5 db thrusters 5 scap retracts 3-5 strict pull ups 8 kip swings 5 pull ups 3-5 c2b 5 btn push press 5 btn push jerks 5 tempo overhead squats -STRENGTH-
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HIIT-Fit 4 December 2023 (Distance) Max Meter Run in 40 Minutes: Every 400 M complete KB Complex x 10 REST 1 Minute after Complex, then pick back up with Run KB Complex x 10 **Complete on Right Side x 5/Left Side x 5 1 Complex = 1 Single Arm KB Deadlift 1 Single Arm KB Hang Power Clean 1 Single Arm KB Front Squat 1 Single Arm KB Push Press 1 Single Arm KB Cluster
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