WOD Blog
 | Wed, Dec 3 2025 |  |
 | Gymversary: Noah Ma(5) & Vishnuvardhan(1) |
| Wednesday 3 December 2025 | Warm up Wednesday 3 December 2025 |
Wednesday 3 December 2025 (Reps, Rx2, Rx3) 💙💪Vote Best of Dawson 2026, once per day thru Dec 31: https://www.dawsonnews.com/external-content/best-of-dawson-2026/#/gallery/511093737/ 24 Min EMOM of: 45/15 Min 1: Double Unders | SU (5 reps = 1 rep) Min 2: Cal bike Min 3: Rest Min 4: DB Snatch (35/50 | 25/35 | 15/25)
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| 1st | 252 Rx | Kelley M Wed, Dec 3, 2025 | | 2nd | 222 Rx | Emily M Wed, Dec 3, 2025 | | 3rd | 197 Rx | Samantha Bu Wed, Dec 3, 2025 | | 1st | 281 Rx | Justin B Wed, Dec 3, 2025 | | 2nd | 273 Rx | Christian L Wed, Dec 3, 2025 | | 3rd | 258 Rx | Matthew Wo Wed, Dec 3, 2025 |
| Jacob Br | 246 Rx | | | Saba | 154 Rx2 | | | DeVonna | 224 Rx3 | | | Luke Sy | 228 Rx | | | Samantha Bu | 197 Rx | | | Seth M | 224 | Mod row for DU | | James †| 285 Rx3 | SU | | Lauren B | 200 Rx3 | SU | | Maddox | 211 Rx3 | | | apurva s | 168 Rx3 | | | Erin B | 283 Rx3 | | | Vishnuvardhan | 129 Rx3 | | | Prathap | 160 Rx3 | | | Shashank K | 239 Rx3 | | | Kelley M | 252 Rx | | | Viswanath | 272 Rx3 | | | Bill | 18 | Mod | | Shelli G | 200 Rx2 | | | Leslie S | 219 Rx3 | | | Shannon | 271 Rx3 | | | Vinod | 297 Rx3 | | | Emily M | 222 Rx | | | Noemi | 246 Rx3 | | | Kenia | 264 Rx3 | | | Brian H | 258 Rx2 | | | Justin B | 281 Rx | | | Shiva | 299 Rx3 | | | Nilsson | 163 Rx | | | Sarah B | 163 Rx | | | Christian L | 273 Rx | | | Angel | 183 Rx2 | | | Rhonda D | 289 Rx3 | | | Matthew Wo | 258 Rx | | | Whitney | 171 Rx3 | | | Aaron | 191 Rx2 | |
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Warm up Wednesday 3 December 2025 (Time) :30 each: • shuttle run- skip • Lateral jumps- arm circles • High knees - butt kickers Ankles & Calves • 20 calf raises • 20 stretch Shoulders & T-Spine • 10 cat–cows • 10 PVC pass through • 10 scarecrow press Hips & Hamstrings (1.5 min) • 10 walking lunges (in place if needed) • Hamstring flow green band DU Prep (1 min) • 30 sec single-unders • 30 DU Bike Prep (1 min) • 30 sec easy spin • 15–20 sec push at workout pace DB Snatch Prep • 5 KB/DB deadlifts • 5 DB high pulls • 5 DB snatch right • 5 DB snatch left (
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