WOD Blog
 | Fri, Dec 15 2023 |  |
| Friday 15 December 2023 | Warm Up Friday. 15 December 2023 | HIIT-Fit 15 December 2023 |
Friday 15 December 2023 (Rounds, Rx2, Rx3) RX AMRAP 12: 5 2 db devils presses (35/50 lb) 10 alternating double-DB front-rack lunges 20 sit ups RX2 AMRAP 12: 5 2 db devils presses (20/35 lb) 10 alternating double-DB front-rack lunges 20 sit ups RX3 AMRAP 12: 5 2 db devils presses (10/15 lb) 10 alternating double-DB front-rack lunges 20 sit ups ALL: Row 1K not for time
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| 1st | 6+30 Rx2 | Samantha Sy Fri, Dec 15, 2023 | | 2nd | 6+25 Rx2 | Nichole Fri, Dec 15, 2023 | | 3rd | 6+5 Rx2 | Kelley M Fri, Dec 15, 2023 | | 1st | 6+1 Rx | John B Fri, Dec 15, 2023 | | 2nd | 5+1 Rx | Matt A Fri, Dec 15, 2023 | | 3rd | 4+16 Rx | Jacob Br Fri, Dec 15, 2023 |
| Jacob Br | 4+16 Rx | | | Angela C | 5 Rx2 | | | Nick T | 5 Rx2 | | | DeVonna | 5+3 Rx3 | | | Brittany Sm | 6+19 Rx2 | | | Jack Y | 4+2 Rx2 | | | Ryan S | 3+10 | scaled | | Nichole | 6+25 Rx2 | 25 lb DBs | | Norm | 4+16 Rx2 | | | Scott P | 5 Rx2 | | | Viswanath | 5+1 Rx3 | | | Samantha Sy | 6+30 Rx2 | 25# | | Erin B | 5+1 Rx3 | | | Justin B | 4+15 Rx3 | | | Kelley M | 6+5 Rx2 | | | Matt A | 5+1 Rx | | | Lindsay R | 6+6 Rx3 | | | Nilsson | 5 Rx2 | | | Bill | 2 | Mod | | Léa | 5+7 Rx3 | 15# | | Rees | 5+15 Rx3 | | | Adam D | 6 Rx3 | 25 | | Molly O | 5+15 Rx2 | | | April | 5+7 Rx3 | | | Kristie W | 5+12 Rx3 | 15# | | Amanda Lo | 5+2 Rx3 | | | Ben S | 5+9 Rx | | | Shelley S | 4+30 Rx2 | | | Chip | 5+8 Rx3 | | | Caitlyn | 5+2 Rx | | | grant b | 5+32 Rx | | | Kristine | 6+1 Rx3 | | | John B | 6+1 Rx | | | Kim K | 5+5 Rx3 | | | Emily K | 6+1 Rx | | | Shashank g | 5+5 Rx3 | 25# | | Charles S | 5 Rx2 | | | Alice | 4+10 Rx3 | 15#, 1000 rowl! 👊 | | Cody P | 6 Rx3 | 25# |
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Warm Up Friday. 15 December 2023 (Time) 200 row 5 seal to down dog 6 Samson lunges 5 lunge lunge squats 200 row 5 push ups 5 up downs 5 sit ups 200 row 5/5 figure 4 hinges 5/5 single leg RDL 5/5 single leg glute bridges Thoracic opener on foam roller 2/2 worlds greatest stretch Pec stretch 4 good mornings 4 sumo good mornings 4 sumo deadlifts 4 Russian swings 4 burpee Russian swings 4 devils press 2 double db cleans 6 lunges
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HIIT-Fit 15 December 2023 (Reps) 30 Minutes Every 2:30 x 12 Alternate between... 12 Single Arm KB Power Clean(6TNG/Side) 12 Single Arm KB OH Walking Lunges(6/6) 12 Hollow body Rocks Max Reps: Up Downs(TC 2:30) AND 200 M Run Rest with time remaining(TC 2:30)
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