WOD Blog
 | Fri, Dec 22 2023 |  |
| Friday 22 December 2023 | Warm Up Friday 22 December 2023 | HIIT-Fit 22 December 2023 |
Friday 22 December 2023 (Time, Rx2, Rx3) ANNOUNCEMENT: Christmas WOD & Pot Luck THIS SATURDAY @9am — wear your tacky sweater and bring a dish to share :) RX 30 TC 2 rounds of: 4 50m Sand bag carry (70/100) bear hug style 40/50-calorie bike 30 Vups 20 Snatch (95/135 lb) 10 Bar muscle-ups 5 Strict HSPU RX2 2 rounds of: 4 50m Sand bag carry (50/70) 40/50-calorie bike 30 Vups 20 Snatch (75/105 lb) 10 c2b or jumping BMU 5 Kipping HSPU RX3 2 rounds of: 4 50m Sand bag carry (30/50) 30/40-calorie bike 30 Alt Vups 20 Snatch (suggested: 45/75 lb) 10 Jumping Chest to Bar 5 Seated to Standing DB Push Press
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| 1st | 30:00 Rx2 | Samantha Sy Fri, Dec 22, 2023 | | 2nd | 22:15 Rx3 | Erin B Fri, Dec 22, 2023 | | 3rd | 25:36 Rx3 | Léa Fri, Dec 22, 2023 | | 1st | 31+8 bmu Rx | Luke Sy Fri, Dec 22, 2023 | | 2nd | 30:00 Rx | Nilsson Fri, Dec 22, 2023 Ben Bar Fri, Dec 22, 2023 | | 3rd | 30:00 Rx2 | Charles S Fri, Dec 22, 2023 Jacob Br Fri, Dec 22, 2023 Norm Fri, Dec 22, 2023 Nick T Fri, Dec 22, 2023 |
| Angela C | 24:48 Rx3 | | | Nick T | 30:00 Rx2 | 1+3 jumping BMU | | Brittany Sm | 23:13 Rx3 | 75#/ PU | | Ben Bar | 30:00 Rx | 1+ 22cal | | Scott P | 27:42 Rx3 | | | Norm | 30:00 Rx2 | 1+20 snatches finish 33:11 | | Alex N | 30:00 Rx | 1+3bmu | | Samantha Sy | 30:00 Rx2 | 1+ 1Bmu | | Léa | 25:36 Rx3 | | | Jacob Br | 30:00 Rx2 | 1+10 c2b | | Erin B | 22:15 Rx3 | | | Steven T | 26:05 Rx3 | | | Ryan S | 27:44 | scaled | | Rees | 25:58 | scaled | | Cody P | 30:00 Rx3 | 2 Mat HSPU/ 70 sb | | Alice | 27:05 Rx3 | | | Nilsson | 30:00 Rx | 1+28 | | Molly O | 25:38 Rx3 | | | Ben S | 1+1h hspu Rx | | | Luke Sy | 31+8 bmu Rx | | | Autumn | 30:00 Rx2 | 1+6 snatches | | grant b | 27:05 Rx | | | Charles S | 30:00 Rx2 | -5 hspu | | Jules | 29:31 Rx2 | C2B | | William K | 28:00 Rx | |
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Warm Up Friday 22 December 2023 (Time) 2 min bike 2 sets: 5 straight leg sit ups 5 ring rows 5 push ups 5/5 single leg rdl Foam roll 5 sandbag deadlifts :15 hold 4 sandbag cleans Wall to wall sandbag carry Barbell warmup: 5 snatch deadlifts 5 high pulls 5 muscle snatch 5 btn push jerks 5 snatch 3 kick ups 3 negatives 3 kipping hspu 3 strict hspu 5 low ring transitions 10 kip swings 5 kipping pull ups 3 c2b 1-3 bmu *Build bar and continue to warm up bmu
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HIIT-Fit 22 December 2023 (Time) For Time: 4 Rounds of Rudolph *Use 1 DB for all DB Movements Run/Row Sprint 100 M Unilateral DB RDL x20 Dumbbell Bearcrawl 100Ft Overhead DB Carry 100Ft Lateral DB Box Stepovers x20 Power Clean&Jerk/Snatch x20 Hanging Knee Raises x 20 **Alternate Run/Row each Round **Alternate Clean&Jerk/Snatch each Round 20 Reps: RDL 10/10 Stepovers 10/10 Clean&Jerk 10/10 Snatches 10/10 100Ft: Bearcrawl 50Ft/Side Overhead Carry 50Ft/Side
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