WOD Blog
 | Wed, Jan 17 2024 |  |
 | Happy Birthday: Saba |
 | Gymversary: Avinash k(1) |
| Wednesday 17 January 2024 | Warm Up Wednesday 17 January 2024 | HIIT-Fit 17 January 2024 |
Wednesday 17 January 2024 (Time, Rx2, Rx3) Cash in: 40/50 Cal bike 3 rds of: 15 burpees 20 Box jumps 20/24 25 T2B Cash out: 40/50 Cal bike RX2 Cash in: 40/50 Cal bike 3 rds of: 15 burpees 20 Box jumps 20/24 15 T2B Cash out: 40/50 Cal bike RX3 Cash in: 30/40 Cal bike 3 rds of: 15 burpees 20 Box jumps / Step ups 16/20 15 T2E Cash out: 30/40 Cal bike
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| 1st | 18:14 Rx3 | Léa Wed, Jan 17, 2024 | | 2nd | 20:26 Rx3 | Erin B Wed, Jan 17, 2024 | | 3rd | 24:35 Rx3 | Lynn S Wed, Jan 17, 2024 | | 1st | 19:04 Rx | Christian L Wed, Jan 17, 2024 | | 2nd | 24:12 Rx | Jacob Br Wed, Jan 17, 2024 | | 3rd | 22:34 Rx2 | Norm Wed, Jan 17, 2024 |
| Jacob Br | 24:12 Rx | | | Dan | 24:10 Rx2 | | | Phillip A | 26:40 Rx3 | | | Brittany Sm | 20:08 Rx2 | | | Ryan S | 21:04 Rx3 | | | Jack Y | 19:37 Rx3 | | | Emily B | 23:00 Rx3 | | | Sierra D | 21:41 Rx3 | | | Kayla se | 16:13 Rx3 | | | Erin B | 20:26 Rx3 | | | Léa | 18:14 Rx3 | | | Lynn S | 24:35 Rx3 | | | Chip | 21:51 Rx3 | | | Bill | 19:21 | Mod | | Molly O | 22:03 Rx3 | | | Kendall B | 22:14 Rx3 | | | Autumn | 20:36 Rx2 | | | Ben S | 20:32 Rx | | | Jake L | 23:44 Rx3 | | | April | 23:10 Rx3 | | | Brian H | 24:13 Rx2 | | | Mandy N | 23:08 Rx3 | | | Kate D | 24:10 Rx2 | | | Nick N | 18:29 Rx3 | | | Kim K | 23:16 Rx3 | | | Tobie | 22:33 Rx | | | Natalie M | 21:06 Rx3 | | | Shane K | 28:00 Rx2 | | | Norm | 22:34 Rx2 | | | Christian L | 19:04 Rx | | | Shashank g | 26:28 Rx3 | | | Elijah A | 30:14 Rx2 | | | Sarah B | 28:11 Rx3 | | | Evion | 29:48 Rx3 | | | Brianna W | 24:38 Rx3 | | | Uday | 23:55 Rx3 | | | Matthew Wo | 24:22 Rx2 | | | Chloe C | 26:00 Rx3 | |
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Warm Up Wednesday 17 January 2024 (Time) 2min bike PVC 5 seal to down dog 10 alt spidermans 10 alt twisted cross 10 table tops :20 dead hang on rig 2 sets: 5 up downs 5 broad jumps 5 scap pulls > 5 scap retracts :30 bike Foam roll/Smash Banded shoulder stretches Elevated pigeon 5 burpees 5 air squats 6 step ups 5 box jumps 5 kip swings 3 knee raises 3 t2e 3t2b
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HIIT-Fit 17 January 2024 (Reps) 36 Minutes Alt between 4 Min Tabata and 4 Min Round w/:30Rest between 4 Min Tabata :20work/:10rest Rowing Sprint REST:30 4 Min Round 20 Double KB Sumo Deadlift 20 Single KB Push Jerk (10/10) w/time remaining: Plank Hold REST:30
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