WOD Blog
 | Wed, Dec 13 2023 |  |
| Wednesday 13 December 2023 | Warm Up 13 December 2023 | HIIT-Fit 13 December 2023 |
Wednesday 13 December 2023 (Time, Rx2) RX 1 Mile run 800-meter Row 400-meter med-ball carry (14/20 lb) 200-meter Farmers carry (35/53 lb) RX2 1 Mile run 800-meter Row 400-meter med-ball carry (10/14 lb) 200-meter Farmers carry (26/35 lb)
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| 1st | 19:53 Rx | Samantha Sy Wed, Dec 13, 2023 | | 2nd | 20:22 Rx | Erin B Wed, Dec 13, 2023 | | 3rd | 22:01 Rx | Lynn S Wed, Dec 13, 2023 | | 1st | 14:05 Rx | Christian L Wed, Dec 13, 2023 | | 2nd | 15:10 Rx | Nick T Wed, Dec 13, 2023 Jacob Br Wed, Dec 13, 2023 | | 3rd | 15:45 Rx | John B Wed, Dec 13, 2023 |
| Jacob Br | 15:10 Rx | | | Angela C | 20:36 Rx | | | DeVonna | 23:12 Rx | | | Nick T | 15:10 Rx | | | Brittany Sm | 16:58 Rx | | | Cody P | 18:28 Rx | | | Mauricio | 21:20 Rx | | | Ryan S | 18:16 Rx | | | Prathap | 24:30 Rx | | | Steven T | 22:00 Rx2 | | | Erin B | 20:22 Rx | | | Nilsson | 20:50 Rx | | | Hannah S | 22:32 Rx2 | | | Ashley Fi | 20:00 Rx | | | Samantha Sy | 19:53 Rx | | | Darcy C | 20:39 Rx | | | Tobie | 16:02 Rx | | | Lynn S | 22:01 Rx | | | Chip | 22:01 Rx | | | Ben S | 16:03 Rx | | | Luke Sy | 17:47 Rx | | | Molly O | 18:29 Rx | | | John B | 15:45 Rx | | | April | 20:51 Rx2 | #14/ one 35, one 30 kb | | Brian H | 18:19 Rx2 | | | Shashank g | 20:58 Rx | | | Elijah A | 16:47 Rx | | | Christian L | 14:05 Rx | | | Norm | 18:48 Rx | | | Dan | 21:22 Rx | | | Chloe C | 15:51 | Scaled |
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Warm Up 13 December 2023 (Time) PVC and Foam Roll 3 Rounds of: 1 wall to wall jog 10 Scoops > Toy Soldier > alt. RDL 10 Cossack Squats 10 Twisted Cross > alt. Spiderman > alt. Samson Mobility: Pigeon Frog Couch Stretch Drop Calf Stretch Run 200 Row 100 50m Medball Carry 50m Farmers Carry
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HIIT-Fit 13 December 2023 (Reps) On a 35 Minute Running Clock... 2 Rounds 15 Pull-ups :30 Bike Sprint for Calories :60REST -Into- 2 Rounds 15 Box Jump overs :30 Bike Sprint for Calories :60REST -Into- 2 Rounds 15 GHD Sit-ups :30 Bike Sprint for Calories :60REST -Into- Ladder AMRAP with time remaining: 5...10...15...20...and so on Double DB Deadlift Calorie Bike
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