WOD Blog
 | Thu, Dec 14 2023 |  |
| Thursday 14 December 2023 | Warm Up Thursday 14 December 2023 | HIIT-Fit 14 December 2023 |
Thursday 14 December 2023
(Rounds, Rx2, Rx3)
Strength For load:
Power snatch
5-3-3-3-1-1-1
– Lift every 2:00.
RX
6 Min AMRAP
6 OHS (55/75)
6 Box Jumps (20/24)
6 toes to bar
RX2
6 Min AMRAP
6 OHS (45/65)
6 Box Jumps (20/24)
6 toes to eye
RX3
6 Min AMRAP
6 OHS (15/35)
6 Box Jumps (16/20)
6 toes to post
| 0% |  | |  | 0% |
| 1st | 6+16 Rx | Nichole Thu, Dec 14, 2023 | | 2nd | 4+3 Rx2 | Léa Thu, Dec 14, 2023 | | 3rd | 5 Rx3 | Saba Thu, Dec 14, 2023 | | 1st | 6+7 Rx | Matt A Thu, Dec 14, 2023 | | 2nd | 6+3 Rx | Justin B Thu, Dec 14, 2023 | | 3rd | 4+14 Rx | Jacob Br Thu, Dec 14, 2023 |
| Jacob Br | 4+14 Rx | | | Angela C | 7 Rx3 | | | Brittany Sm | 6 Rx | | | Jack Y | 6 Rx3 | | | Mauricio | 5+12 Rx3 | | | Saba | 5 Rx3 | | | Prathap | 5+5 Rx2 | | | David G | 4 Rx3 | | | Nichole | 6+16 Rx | | | Scott P | 5 Rx2 | | | Viswanath | 4 Rx2 | | | Matt A | 6+7 Rx | | | Shane S | 4+6 | Front squats | | Nilsson | 4+8 Rx | | | Redj | 5+6 Rx3 | | | Léa | 4+3 Rx2 | | | Kendall B | 4+6 Rx2 | | | Justin B | 6+3 Rx | | | Brian H | 5 Rx3 | RX BJs and TTB | | Kristine | 6+10 Rx3 | | | Tim G | 5+6 Rx3 | RX all but step ups | | Ben S | 7 Rx | | | Jennifer A | 6+15 Rx | | | John B | 7+6 | Front squats | | Natalie M | 3+8 Rx3 | Front squats | | Tobie | 6+17 Rx | | | Darcy C | 5 Rx2 | | | Caitlyn | 6+4 Rx | | | grant b | 6+15 Rx | | | Uday | 6 Rx2 | | | Brianna W | 4 + 6 Rx2 | | | Steven L | 4 + 6 Rx | |
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Warm Up Thursday 14 December 2023
(Time)
PVC routine
5 inchworm + mountain climber
10 alt twisted cross
5 bootstrappers
10 alt warrior squats
2 sets
6 step ups
5 jumping air squats
5 scap retracts
5 kipping knee raises
100m run
foam roll lats, triceps, biceps
banded shoulder stretches
barbell warm up: 2x empty barbell
5 segmented snatch deadlifts
5 snatch lift offs
5 snatch high pulls
5 muscle snatch
5 btn push press
5 btn push jerks
5 power snatch
5 overhead squats
-STRENGTH-
Pre-Wod
3 overhead squats
3 tuck jumps
3 box jumps
3 kip swings
3 knee raises
3 t2e
3 t2b
| 0% | | | | 0% |
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HIIT-Fit 14 December 2023
(Reps)
36 Minutes
12 Rounds
2:00work/1:00rest
12 Minutes
Rounds 1-4
14 Wall balls
-Then w/time remaining,
Max: Calorie Row
12 Minutes
Rounds 5-8
12 Single DB Devils Press(6/6)
-Then w/time remaining,
Max: Calorie Bike
12 Minutes
Rounds 9-12
10 M Shuttle Run x 20
-Then w/time remaining,
Max Reps: Hanging Knee Raises
| 0% | | | | 0% |
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