WOD Blog
 | Wed, Dec 20 2023 |  |
| Wednesday 20 December 2023 | Warm Up Wednesday 20 December 2023 | HIIT-Fit 20 December 2023 |
Wednesday 20 December 2023 (Reps, Rx2, Rx3) RX AMRAP 2: 200-meter run AMRAP burpees – Rest 2:00 – AMRAP 4: 400-meter run AMRAP burpees – Rest 4:00 – AMRAP 6: 800-meter run AMRAP burpees Post-WOD Accessories: 3 sets of: 5/5 Half-Kneeling KB Windmills 10/10 Staggered Stance KB Deadlifts 5-10 GHD Sit-ups
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| 1st | 78 Rx | Kelley M Wed, Dec 20, 2023 | | 2nd | 75 Rx | Samantha Sy Wed, Dec 20, 2023 | | 3rd | 49 Rx | Erin B Wed, Dec 20, 2023 | | 1st | 118 Rx | Christian L Wed, Dec 20, 2023 | | 2nd | 101 Rx | John B Wed, Dec 20, 2023 | | 3rd | 90 Rx | Matt A Wed, Dec 20, 2023 Nick T Wed, Dec 20, 2023 |
| Nick T | 90 Rx | | | Jacob Br | 75 Rx | | | Angela C | 51 Rx2 | Half step up/back | | Brittany Sm | 77 Rx | | | Mauricio | 30 Rx | | | Prathap | 41 Rx | | | Norm | 53 Rx | | | Cody P | 64 Rx | | | Matt A | 90 Rx | | | Bill | 30 | 3x 20 cal bike & 10 pushups | | Kelley M | 78 Rx | | | Samantha Sy | 75 Rx | | | Shashank g | 55 Rx | | | Molly O | 68 Rx | | | Noah Ma | 63 Rx | | | Autumn | 75 Rx | | | Erin B | 49 Rx | | | John B | 101 Rx | | | Charles S | 69 Rx | | | Christian L | 118 Rx | | | Chloe C | 24 Rx | | | Evion | 47 Rx | |
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Warm Up Wednesday 20 December 2023 (Time) 5 minutes of Foam Rolling 5 seal to down dog 10 alt twisted cross 10 shoulder taps 5 push up to down dog 3/3 world's greatest stretch 10 alt samson lunges with pass through 10 alt scoops 20ft kareoke 10 high knees 10 butt kicks 200m run 5 push ups 10 up downs 5 burpees 100m run wall hip stretches calf stretches pec stretches Pre WOD: 2 rounds 50m run 5 burpees
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HIIT-Fit 20 December 2023 (Rounds) 30 Minute Running Clock... 400 M Run 20 Sandbag Deadlift :60REST 400 M Run 20 Sandbag Power Clean to Bearhug :60REST 400 M Run 20 Sandbag Squat :60REST 400 M Run 20 Burpees over Sandbag(Facing) :60REST -Then with time remaining, AMRAP: 100 M Sandbag Carry 20 Abmat Sit-ups :10 Deadhang from Rig
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