WOD Blog
 | Fri, Jan 5 2024 |  |
| Friday 5 January 2024 | HIIT-Fit 5 January 2024 | Warm Up Friday 5 January 2024 |
Friday 5 January 2024 (Rounds, Rx2) 30 AMRAP of: 16/20 cal bike 20 KBSwings (35/53) 20 Box Jumps (20/24) 20 Pushups RX2 14/18 cal bike 20 KBSwings (26/35) 20 Box Jumps or Step ups (16/20) 20 Elevated Pushups
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| 1st | 5+52 Rx | Nichole Fri, Jan 5, 2024 | | 2nd | 5+8 Rx | Samantha Sy Fri, Jan 5, 2024 | | 3rd | 6+1 Rx2 | Lindsay R Fri, Jan 5, 2024 | | 1st | 6+22 Rx | Christian L Fri, Jan 5, 2024 | | 2nd | 6+9 Rx | Matt A Fri, Jan 5, 2024 | | 3rd | 5+55 Rx | Noah Ma Fri, Jan 5, 2024 |
| Jacob Br | 5+20 Rx | | | Nick T | 5+24 Rx | | | Angela C | 5+41 Rx2 | | | DeVonna | 5+5 Rx2 | | | Mauricio | 4+10 Rx2 | | | Jack Y | 5+5 Rx2 | | | David G | 3+38 Rx2 | | | Norm | 4+60 Rx | | | Scott P | 6 Rx2 | | | Ryan S | 4+1 Rx2 | | | Jesse | 5 Rx2 | | | Nichole | 5+52 Rx | | | Viswanath | 4+45 Rx2 | | | Erin B | 5+12 Rx2 | | | Noah Ma | 5+55 Rx | | | Matt A | 6+9 Rx | | | Keith P | 5+40 Rx | | | Sara P | 5 Rx2 | | | Samantha Sy | 5+8 Rx | | | Hannah S | 4+14 Rx2 | | | Ashley Fi | 5+4 Rx2 | | | Kelley M | 5+54 Rx2 | | | Lindsay R | 6+1 Rx2 | | | Nilsson | 4+45 Rx | | | Dan | 4 + 50 Rx | | | Chip | 5 Rx2 | | | Lynn S | 4 Rx2 | | | Caitlyn | 4 | mod | | Kristine | 6+71 Rx2 | | | John B | 5+20 Rx | | | Shashank g | 4+3 Rx2 | | | Uday | 5+10 Rx2 | | | Christian L | 6+22 Rx | | | Alice | 5 Rx2 | | | Charles S | 5+7 Rx | | | Vinod | 4+74 Rx2 | | | Snohitha | 4+24 Rx2 | |
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HIIT-Fit 5 January 2024 (Reps) 15 Minutes 15 Rounds :45work/:15rest 4 Double DB Burpee Deadlift 3 Double DB Hang Power Clean 2 Alt DB Strict Press (1/1)* Max Reps: Alt Forward Lunges, Bodyweight *Strict Press Complete as many rounds as possible with Strict Press. If you reach failure, replace with Double DB Push Press x1 REST 3 Minutes 12 Min EMOM Repeat 2 x 1- :20 Double unders/Single unders Max Reps: Side Plank DB Snatch, RT 2- :20 DU/SU Max Reps: DB Pullover Crunch 3- :20 DU/SU Max Reps: Single Arm DB OH Sit-ups, RT 4- :20 DU/SU Max Reps: Side Plank DB Snatch, LT 5- :20 DU/SU Max Reps: DB Pullover Crunch 6- :20 DU/SU Max Reps: Single Arm DB OH Sit-ups, LT
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| Dan | 120 lunges- 96 EMOM Rx | |
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Warm Up Friday 5 January 2024 (Time) 3min bike ride 2 sets: 5 /5 SL RDL 5 up downs 5 kb hikes 10 shoulder taps Foam roll Twisted cross Piriformis stretch 2 sets: 5 cal bike 5 Russian swings > KBS 5 Step ups > box jumps 5 negatives > pushups
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