WOD Blog
 | Tue, Dec 12 2023 |  |
 | Happy Birthday: Marcus |
| Tuesday 12 December 2023 | Warm Up Tuesday 12 December 2023 | HIIT-Fit 12 December 2023 |
Tuesday 12 December 2023 (Reps, Rx2, Rx3) Strength Every 2:00 Deadlift Start at 55 % build 5% every round. 6 sets of 5 unbroken RX 14 AMRAP 5 Goblet Squat(53/70) 8/10 Cal Bike 5 Wallballs (14/20) RX2 14 AMRAP 5 Goblet Squat (35/53) 8/10 Cal Bike 5 Wallballs (14/20) RX3 14 AMRAP 5 Goblet Squat (26/35) 8/10 Cal Bike 5 Wallballs (10/14)
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| 1st | 8+5 Rx | Emily M Tue, Dec 12, 2023 | | 2nd | 8+3 Rx | Samantha Sy Tue, Dec 12, 2023 | | 3rd | 9+5 Rx2 | Kelley M Tue, Dec 12, 2023 | | 1st | 10+8 Rx | Jacob Br Tue, Dec 12, 2023 | | 2nd | 9+10 Rx | Christian L Tue, Dec 12, 2023 | | 3rd | 9 Rx | Luke Sy Tue, Dec 12, 2023 |
| Jacob Br | 10+8 Rx | | | Nick T | 8+19 Rx | | | Prathap | 7 Rx2 | | | Mason M | 8+19 Rx | | | Emily M | 8+5 Rx | | | Brittany Sm | 8+9 Rx | | | Cody P | 6+5 Rx2 | | | Mauricio | 7+5 Rx3 | | | Jack Y | 8+7 Rx2 | | | Ben Bar | 8 Rx | | | Ryan S | 8+5 Rx2 | | | Scott P | 7+12 Rx2 | | | Shane S | 6+5 Rx3 | | | Matt A | 8+14 Rx | | | Erin B | 7+1 Rx3 | | | Emily B | 7+5 Rx3 | | | Natalie M | 5+5 | Scaled | | Bill | 4 | Scaled | | Ashley Fi | 6+13 Rx2 | | | Molly O | 7 Rx2 | | | Léa | 7+4 Rx2 | | | Kelley M | 9+5 Rx2 | | | Autumn | 8+13 Rx2 | | | Dan | 6+7 Rx | 275lb x 5 DL | | Lindsay R | 9 Rx2 | | | apurva s | 5 | Scaled | | Lynn S | 6+9 Rx3 | | | Nilsson | 8+15 Rx | | | Samantha Sy | 8+3 Rx | | | Rees | 7+7 Rx2 | | | Tim G | 8 | scaled | | Caitlyn | 9+1 Rx | | | Chip | 7+9 Rx3 | | | grant b | 10 Rx | | | Kristine | 7+5 Rx3 | | | Justin C | 7+15 Rx | | | Ben S | 10+7 Rx | | | April | 7 Rx3 | | | Chloe S | 7 | scaled | | Luke Sy | 9 Rx | | | Val | 6+2 Rx2 | | | Charles S | 8+18 Rx | | | Gisela | 6+11 Rx3 | | | Andrea G | 8 Rx2 | | | Norm | 8+10 Rx2 | Jesse: 5+15 | | Christian L | 9+10 Rx | | | Shashank g | 5+10 Rx2 | | | Elijah A | 8 Rx2 | | | Uday | 6+5 Rx2 | | | Chloe C | 6+2 Rx3 | | | Andrew S | 8+15 Rx2 | |
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Warm Up Tuesday 12 December 2023 (Time) PVC Work 1 Min Bike 5 inchworms + mountain climber 5 boot strappers 5/5 single leg RDL 10 alt Cossack squats 3 sets: 5/5 single leg RDL / glute bridges / deadlifts 5 medball cleans / mb thrusters / wallballs 5 up downs / up downs / up downs Worlds greatest stretch Frog stretch Piriformis stretch -STRENGTH- Pre-WOD 5 gob squats (light) 5 wallballs 5 gob squats (wod wt) 5 cal bike
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HIIT-Fit 12 December 2023 (Reps) 30 Minute EMOM 6 Rounds 1- 100 Single unders 2- 80 M KB Suitcase Carry(40M/Side) 3- :60 Reverse Burpees, Max Reps 4- 40 M Bear Crawl 5- :20 Unbroken Double DB Hang Squat Clean
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