WOD Blog
 | Mon, Dec 11 2023 |  |
| Monday 11 December 2023 | Warm Up Monday 11 December 2023 | HIIT-Fit 11 December 2023 |
Monday 11 December 2023 (Time, Rx2, Rx3) RX For time 7 rounds: 20 double-unders 10 hang power cleans (75/105 lb) 10 GHD sit-ups 10 push presses (75/105 lb) 10 Shuttle runs (10m down and back) RX2 For time 7 rounds: 10 double-unders 10 hang power cleans (65/95 lb) 5 GHD sit-ups / 5 Straight leg sit ups 10 push presses (65/95 lb) 10 Shuttle runs (10m down and back) RX3 For time 7 rounds: 20 single-unders 10 hang power cleans (55/75 lb) 10 Straight leg sit-ups 10 push presses (55/75 lb) 10 Shuttle runs (10m down and back)
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| 1st | 23:04 Rx | Nichole Mon, Dec 11, 2023 | | 2nd | 25:08 Rx | Samantha Sy Mon, Dec 11, 2023 | | 3rd | 26:22 Rx | Emily M Mon, Dec 11, 2023 | | 1st | 22:46 Rx | Luke Sy Mon, Dec 11, 2023 | | 2nd | 23:17 Rx | Christian L Mon, Dec 11, 2023 | | 3rd | 24:15 Rx | Mason M Mon, Dec 11, 2023 |
| DeVonna | 23:15 Rx3 | | | Angela C | 21:12 Rx3 | | | Samantha Sy | 25:08 Rx | | | Mason M | 24:15 Rx | | | Dan | 20:45 Rx3 | | | Emily M | 26:22 Rx | | | Gretchen | 25:00 Rx3 | | | Jacob Br | 29:28 Rx | | | Brittany Sm | 26:19 Rx2 | | | Mauricio | 30:00 Rx3 | | | Scott P | 32:20 Rx2 | | | Ryan S | 27:51 Rx3 | | | Ben Bar | 30:08 Rx | | | Jack Y | 28:52 Rx3 | | | David G | 31:33 Rx3 | | | Phillip A | 30:00 Rx2 | 6 rds | | Nichole | 23:04 Rx | | | Cody P | 29:30 Rx3 | | | Viswanath | 31:00 Rx3 | | | Matt A | 25:58 Rx | | | Steven T | 30:29 Rx3 | | | Erin B | 25:56 Rx3 | | | Redj | 27:00 Rx3 | | | Misty T | 35:00 Rx3 | | | Hannah S | 26:32 Rx3 | | | Sierra D | 34:23 Rx3 | | | Bill | 17:45 | scaled | | Chip | 27:52 Rx3 | | | Christy s | 29:33 Rx3 | | | Kim K | 30:07 Rx3 | | | William K | 26:02 Rx | | | Adam D | 31:25 Rx2 | | | Lauren K | 26:51 Rx2 | | | Shelley S | 💪 | mod | | Molly O | 23:03 Rx3 | | | Ben S | 23:14 Rx | | | April | 24:10 Rx3 | | | Léa | 23:43 Rx3 | 20DU | | Sam Re | 20:29 Rx | | | Emily B | 24:39 Rx3 | | | Rees | 26:57 Rx3 | | | Brian H | 23:15 Rx3 | | | Kristie W | 26:14 Rx3 | GHD | | Luke Sy | 22:46 Rx | | | Val | 24:18 Rx3 | | | Tim G | 29:03 Rx2 | | | Justin B | 21:25 Rx3 | | | Justin C | 26:08 Rx3 | | | Amanda Lo | 28:50 Rx2 | | | Tobie | 24:12 Rx | | | Darcy C | 26:35 Rx2 | | | grant b | 25:29 Rx | | | Charles S | 27:33 Rx2 | | | Alice | 27:34 Rx3 | | | John B | 23:08 Rx3 | Box jumps, bike, rdl | | Christian L | 23:17 Rx | | | Norm | 27:36 Rx3 | Rx2 but single unders | | Jules | 23:50 Rx | | | Jennifer A | 26:25 Rx | | | Shashank g | 27:51 Rx3 | | | Uday | 23:44 Rx3 | | | Elijah A | 25:28 Rx3 | | | Gisela | 26:24 Rx3 | | | Brianna W | 26:19 Rx2 | | | Andrea G | 24:47 Rx3 | |
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Warm Up Monday 11 December 2023 (Time) 20 jumping jacks 5 push up to down dog 10 alt spiderman lunges 10 alt twisted cross 5 seal to down dog 20 singles 3 sets: 5 RDL 5 hang muscle cleans 5 strict press 5 shuttle runs Smash quads, forearms Forearm stretches Couch stretch 5 straight leg sit ups 5 half ghd 5 ghd 5 shuttle runs 1-2mins DU progression/practice 5 hang power cleans 5 push press *build bar*
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HIIT-Fit 11 December 2023 (Reps) 32 Minutes 2 x thru In 4:30 Minutes Complete: 35/30 Calorie Row 8 KB Goblet Box Step up(4/4) + 8 KBS Max Reps: Push-ups REST 1 Minute In 4:30 Minutes Complete: 30/25 Calorie Row 12 KB Goblet Box Step up(6/6) + 12 KBS Max Reps: Push-ups REST 1 Minute In 4:30 Minutes Complete: 25/20 Calorie Row 16 KB Goblet Box Step up(8/8) + 16 KBS Max Reps: Push-ups REST 1 Minute **KB Step up/KBS: First time thru KB @ Heavy Second time thru decrease KB weight 5-10#
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