WOD Blog
 | Thu, Dec 21 2023 |  |
 | Happy Birthday: Christian L |
 | Gymversary: Lindsay R(4) |
| Thursday 21 December 2023 | Warm Up Thursday 21 December 2023 | HIIT-Fit 21 December 2023 |
Thursday 21 December 2023
(Reps, Rx2)
ANNOUNCEMENT:
Christmas WOD & Pot Luck THIS SATURDAY @9am... wear your ugly sweater if you have one, and bring a dish to share :)
Strength Back Squats Every 2:00
6 @ 60
5 @ 65
4 @ 70
5 @ 75
4 @ 80
3 @ 85
RX
AMRAP 12:
10 wall-ball shots (14/20 lb) (9/10 ft)
10 toes-to-bars
10 box jumps (20/24 in)
– Step down from the box.
RX2
AMRAP 12:
10 wall-ball shots (10/14 lb) (9/10 ft)
10 hanging knee raises
10 box jumps
– Step down from the box.
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| 1st | 7+10 Rx | Samantha Sy Thu, Dec 21, 2023 | | 2nd | 6+17 Rx | Nichole Thu, Dec 21, 2023 | | 3rd | 6+8 Rx | Kelley M Thu, Dec 21, 2023 | | 1st | 6+15 Rx | Dan Thu, Dec 21, 2023 | | 2nd | 6+13 Rx | Matt A Thu, Dec 21, 2023 | | 3rd | 6+7 Rx | Justin B Thu, Dec 21, 2023 |
| DeVonna | 7 | scaled | | Nick T | 4+20 Rx | | | Brittany Sm | 6+6 Rx | | | Jack Y | 6+13 Rx2 | | | Prathap | 5+20 Rx2 | | | Saba | 4+28 Rx2 | | | David G | 5 Rx2 | | | Norm | 5+22 Rx | | | Nichole | 6+17 Rx | | | Ryan S | 5 Rx2 | | | Scott P | 6 Rx2 | T2b & KR | | Mason L | 6 Rx2 | | | Samantha Sy | 7+10 Rx | | | Matt A | 6+13 Rx | | | Kayla se | 6+29 Rx2 | | | Kelley M | 6+8 Rx | | | Lindsay R | 6+13 Rx2 | | | Ben Bar | 5+15 Rx | | | Bill | 4 | BSU | | Ashley Fi | 5 Rx | | | Nilsson | 5 Rx | | | Léa | 4+15 Rx | | | Caitlyn | 7 Rx | | | Kendall B | 5+3 Rx2 | | | Justin B | 6+7 Rx | | | Darcy C | 5+20 Rx2 | | | Luke Sy | 6+3 Rx | | | Addie D | 7+4 Rx2 | | | Jennifer A | 6+14 Rx | | | Ben S | 7+2 Rx | | | Molly O | 6+7 Rx2 | | | Noah Ma | 6+2 Rx | | | Autumn | 5+5 Rx | | | Kim K | 6+20 Rx2 | | | Hannah D | 5+13 Rx2 | | | Erin B | 6+2 Rx2 | | | Val | 6+15 Rx2 | | | Charles S | 4+24 Rx | | | grant b | 6+18 Rx | | | Cody P | 5 Rx2 | | | Dan | 6+15 Rx | | | Diego U | 5 Rx2 | | | Matthew Wo | 5 Rx2 | | | Sarah B | 6 Rx | | | Shawn Th | 5 | scaled |
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Warm Up Thursday 21 December 2023
(Time)
5 inchworm + mountain climber
10 alt twisted cross
5 bootstrappers
10 alt samson lunges with pass through
5 overhead squats
:10 dead hang
5 scap retracts
3 way hip stretch
banded shoulder stretches
3 sets:
8 medball cleans/medball thrusters/wallballs
8 burpee broad jumps/tuck jumps/box jumps
8 kip swings/knee raises/t2b
5 tempo back squats (3.2.X.1)
5 empty bb back squats
-STRENGTH-
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HIIT-Fit 21 December 2023
(Rounds)
31 Minutes
3 Min AMRAP x 4
with :60Rest between
30 Russian KBS
20 x 10M Shuttle Run
10 Box Jump overs
**pick up where you left off
-Into-
3 Min AMRAP x 4
with :60Rest between
30 Double unders/60 Single unders
25 Russian Twist(2ct)
20 Alt V-ups
15 Hollow body rocks
10 Plank KB Pull-throughs
**pick up where you left off
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