WOD Blog
 | Wed, Jan 3 2024 |  |
| Wednesday 3 January 2024 | Warm Up Wednesday 3 January 2023 | HIIT-Fit 3 January 2024 |
Wednesday 3 January 2024 (Rounds, Rx2, Rx3) Front sq 70-75% or BW 4x4 (10TC) 12 Min AMRAP - Rx 10 front Squats at 50% of BW 10 Push Jerk 10 GHD 12 Min AMRAP - Rx2 10 front Squats at 40% of BW 10 Push Jerk 5 GHD + 5 Straight Leg situps 12 Min AMRAP - Rx3 10 front Squats at 30% of BW 10 Push Jerk 10 Straight Leg situps
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| 1st | 6+15 Rx | Nichole Wed, Jan 3, 2024 | | 2nd | 6+10 Rx | Samantha Sy Wed, Jan 3, 2024 | | 3rd | 6 Rx3 | Erin B Wed, Jan 3, 2024 | | 1st | 7 Rx | Christian L Wed, Jan 3, 2024 | | 2nd | 5+23 Rx | John B Wed, Jan 3, 2024 | | 3rd | 5+20 Rx | Nick T Wed, Jan 3, 2024 |
| Jacob Br | 5+6 Rx | | | Nick T | 5+20 Rx | | | Angela C | 4 Rx2 | | | DeVonna | 4+10 Rx3 | 5 GHDs & 45# | | Phillip A | 4 Rx2 | 10 GHDs | | Mauricio | 4 Rx3 | | | Saba | 4+7 Rx3 | | | Jack Y | 4+10 Rx3 | | | Ryan S | 3+13 Rx2 | | | Prathap | 4+5 Rx | | | Clay | 3+10 Rx3 | | | Norm | 4+20 Rx | | | Viswanath | 4+4 Rx | | | Scott P | 4+23 Rx | | | Jesse | 5+14 Rx2 | | | Andrea C | 4+16 Rx3 | | | Matt A | 5+15 Rx | | | Keith P | 5 Rx2 | | | Evion | 5+7 Rx3 | | | Natalie M | 4 Rx3 | | | Léa | 4+25 Rx3 | 40per | | Bill | 3 Rx3 | | | Laura B | 4+25 Rx3 | | | Caitlyn | 6+2 Rx | | | Samantha Sy | 6+10 Rx | | | Kristie W | 5+30 Rx3 | GHD | | Nichole | 6+15 Rx | | | Emily B | 5+2 Rx3 | | | Nilsson | 4+11 Rx | | | Adam D | 4 Rx | | | Erin B | 6 Rx3 | | | Darcy C | 6+5 Rx3 | | | Brian H | 5+9 Rx3 | | | Jake L | 4+20 Rx2 | | | April | 5+24 Rx3 | | | Rees | 5+10 Rx3 | | | Tobie | 5+11 Rx | | | Noah Ma | 4 Rx2 | | | Josh Br | 6 Rx3 | | | Luke Sy | 5+11 Rx | | | Chip | 5+5 Rx3 | | | Lynn S | 5 Rx3 | | | Kristine | 6+3 Rx3 | | | John B | 5+23 Rx | | | Justin C | 4 Rx | Happy Birthday 🥳 | | Snohitha | 7 Rx3 | | | Charles S | 4+12 Rx | | | Dan | 4 Rx | | | Shashank g | 5+5 Rx | | | Alice | 5+10 Rx3 | | | Mason L | 4 Rx | | | Steven L | 4+20 Rx | | | Hannah D | 5+2 Rx3 | | | Olivia D | 4+1 Rx2 | | | Joseph D | 5+16 Rx3 | | | Christian L | 7 Rx | |
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Warm Up Wednesday 3 January 2023 (Time) 5 post squats 10 90/90 hip rotations 10 alt Spider-Man 5 seal to down dog 10 kb windmill/side 10 alt. thread the needle 5 thoracic twist/side on foam roller Monster walk around square Clamshells Glute bridges Foam roll Hip wall stretches Set up GHD 3 parallel GHD sit ups 3-5 full GHD sit ups Barbell warmup: 5 deadlifts 5 high pulls 5 power cleans 5 elbow rotations/side 5 front squats 5 strict press 5 push press 5 push jerks -STRENGTH-
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HIIT-Fit 3 January 2024 (Rounds) 38 Minutes 8 Minute Round x 4 with 2:00Rest between 8 Minute Running Clock... 200 M Run Bike for Calories until 3:00 Row for Calories until 5:00 (5:00-8:00) 3 Minute AMRAP 10 Wall balls 10 Hanging Knees to Elbows *Pick up where you left off each round* Rest 2:00
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