WOD Blog
 | Thu, Dec 11 2025 |  |
| Thursday 11 December 2025 | Warm up 11 Dec 2025 |
Thursday 11 December 2025
(Rounds, Rx2, Rx3)
✅PLS VOTE DAILY:
https://www.dawsonnews.com/external-content/best-of-dawson-2026/#/gallery/511093737
👕APPAREL ORDER: https://docs.google.com/forms/d/e/1FAIpQLSe3--FkyMcajJvWs9V7Z8eIamUoQSUJCSzmn9JIKbRMGt5jSQ/viewform?usp=header
3 5/5 rounds
A. SA DB Bent over row
B. Bulgarian Split Squat
AMRAP15
400 M Run (100m = 1rep)
20 2-tap Russian Twists 25/35 | 15/25 | 10/15
8 Strict Pull up | Kipping PU | Ring Rows
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| 1st | 3+19 Rx | Léa Thu, Dec 11, 2025 | | 2nd | 3 Rx | Kelley M Thu, Dec 11, 2025 | | 3rd | 4 Rx2 | Lauren B Thu, Dec 11, 2025 | | 1st | 5 Rx | Christian L Thu, Dec 11, 2025 | | 2nd | 4+1 Rx | Jesus Thu, Dec 11, 2025 | | 3rd | 4 Rx | Scott P Thu, Dec 11, 2025 |
| Saba | 3+2 Rx2 | | | Whitney | 3+4 Rx3 | | | James †| 3+3 Rx3 | Banded strict | | Scott P | 4 Rx | | | Jack Y | 3+4 Rx2 | | | Kelley M | 3 Rx | | | Lindsay R | 4 Rx3 | | | Viswanath | 3+3 Rx2 | | | Prathap | 3+1 Rx2 | | | Samantha Sy | 3 | Rx w/ row | | Joanne | 2+4 Rx3 | Low bar | | Shiva | 3+3 Rx3 | Banded | | Ben Bag | 3+4 Rx | | | Chelsea B | 3+2 Rx3 | 4 Negatives | | Evion | 3 Rx3 | Low bar | | Vinod | 3+1 Rx2 | | | Léa | 3+19 Rx | | | Jesus | 4+1 Rx | | | Gloria | 3+14 Rx2 | | | Kenia | 3+4 Rx3 | | | Noemi | 3+4 Rx3 | | | Nilsson | 3 Rx | | | Rees | 3+1 Rx | | | Christian L | 5 Rx | | | Cole D | 3+24 Rx | | | Lauren B | 4 Rx2 | 3 strict + 5 kipping | | Aaron | 2+29 Rx | | | Lisa K | 3+3 Rx2 | | | Steven L | 3+22 Rx2 | | | Mason L | 3+28 Rx | | | Sam ra | 3+2 Rx3 | |
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Warm up 11 Dec 2025
(Time)
3-5 min to foam roll
100m run
8 twisted cross
8 mountain climbers
8 seal to down dog
5 yoga push ups
10 walking lunges
10 hollow rocks
200m run
Banded lat stretches
:45 sec thread the needle
Calf stretch
20 single tap RT
10 WT’d single tap RT
:10 sec dead hang
5 scap pulls
3 scap cars
3 kip swings
3-5 kipping pull ups
3-5 pull ups
5/5 light DB BOR
5/5 light BSS
ACCESSORY
WOD
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