WOD Blog
 | Tue, Dec 19 2023 |  |
 | Happy Birthday: Jacob Br |
 | Gymversary: Prathap(1) |
| Tuesday 19 December 2023 | Warm Up Tuesday 19 December 2023 | HIIT-Fit 19 December 2023 |
Tuesday 19 December 2023 (Rounds, Rx2, Rx3) 🎄🎅🏼 Ugly Christmas Sweater WOD & Pot Luck THIS Saturday, 23 December @ 9am 🎅🏼🎄 RX AMRAP 20 250 M Row (5 reps) 10 Alt Pistols 5 Hang cleans (135/225) RX2 AMRAP 20 250 M Row (5 reps) 10 Alt Pistols to target 5 Hang cleans (85 /165) RX3 AMRAP 20 250 M Row (5 reps) 10 Alt Seated to Standing Pistols 5 Hang cleans (suggested: 65/105)
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| 1st | 5 Rx | Samantha Sy Tue, Dec 19, 2023 | | 2nd | 6+18 Rx2 | Léa Tue, Dec 19, 2023 | | 3rd | 6+4 Rx2 | Nichole Tue, Dec 19, 2023 | | 1st | 5 + 17 Rx | Noah Ma Tue, Dec 19, 2023 | | 2nd | 3+9 Rx | Luke Sy Tue, Dec 19, 2023 | | 3rd | 9+16 Rx2 | John B Tue, Dec 19, 2023 |
| Jacob Br | 6+2 Rx2 | | | Angela C | 8+5 Rx3 | | | DeVonna | 6+4 Rx3 | 75# | | Brittany Sm | 7 Rx2 | Pistols | | Nakshathra | 5 Rx3 | 30# | | Jack Y | 8 Rx3 | 135 | | Saba | 6 Rx3 | | | Prathap | 6+1 Rx2 | | | David G | 5+15 Rx3 | 45 | | Scott P | 6+9 Rx3 | 155 | | Ryan S | 7+4 | Mod | | Nichole | 6+4 Rx2 | 105 and pistols | | Norm | 7+5 Rx3 | 135 | | Viswanath | 5+10 Rx3 | 115 | | Alex N | 6+5 | Mod bc | | Luke Sy | 3+9 Rx | | | Samantha Sy | 5 Rx | | | Nilsson | 4+15 Rx2 | 185 | | Erin B | 6 | 1@75; 2@80; 3@85 | | Kayla se | 7+15 Rx3 | | | Bill | 5 | mod | | Alice | 6+9 Rx3 | | | Léa | 6+18 Rx2 | | | Justin B | 7+5 | Bike | | Caitlyn | 8 Rx2 | Pistols | | Christy s | 5+15 Rx3 | 85 | | Matt A | 8+2 Rx2 | Pistols | | Shane S | 7 Rx3 | 115 | | Kendall B | 7+5 Rx3 | 135 | | Autumn | 7+5 Rx2 | | | Shane K | 6+9 Rx3 | | | Sam Re | 7+5 | Bike | | Rees | 6+4 Rx3 | | | Dan | 7+14 Rx3 | | | Justin C | 6+3 Rx2 | | | Tim G | 7+3 | 155, BSU | | Emily K | 8+4 Rx2 | 125, pistols | | Snohitha | 6+5 Rx3 | 55#/65# | | Tobie | 7+1 Rx | | | Darcy C | 7+2 Rx2 | | | Noah Ma | 5 + 17 Rx | | | John B | 9+16 Rx2 | | | grant b | 6+4 Rx | | | Kristine | 8+10 | scaled | | William K | 7+11 Rx | | | Shelli A | 8+5 Rx2 | | | Andrea G | 9+2 Rx2 | Bike | | Shashank g | 7+15 Rx2 | | | Brianna W | 8+5 Rx2 | | | Gisela | 8 Rx3 | 55 | | Uday | 9 Rx3 | 95 | | Shawn Th | 8+2 Rx3 | 105 | | Evion | 7+1 Rx3 | 35 | | Matthew Wo | 7+14 Rx2 | | | Chloe C | 7+7 Rx3 | 35 | | Steven L | 7+11 Rx2 | | | Sarah B | 7+4 Rx3 | |
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Warm Up Tuesday 19 December 2023 (Time) 500m row 8 alt spiderman lunges 8 alt samson lunges 8 alt cossack squats 4/4 hip hinges 500m row smash quads, glutes, traps, triceps couch stretch frog pose thread the needle 6 alt seated to standing pistols 6 alt high target pistols 6 alt low target pistols 6 pistols 5 RDL 5 hang high pulls 5 hang muscle cleans 5 hang power cleans -10 mins to work up to wod weight-
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HIIT-Fit 19 December 2023 (Reps) 27 Minutes 9 Rounds 2:00work/1:00rest Calorie Bike* Max Reps: Slam balls Round 1: Max Effort Cal Bike Round 2: Maintain Cals Round 3: Maintain Cals Rounds 4,5,6: Deduct 5 Cals from above Max Reps: Slam balls Rounds 7,8,9: Deduct 5 more Cals Max Reps: Slam balls For Example: Rd 1: Bike 20 Cals Rd 2: Bike 20 Cals Rd 3: Bike 20 Cals Rd 4,5,6: Bike 15 Cals + Max Slam balls Rd 7,8,9: Bike 10 Cals + Max Slam balls
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