WOD Blog
 | Wed, Dec 28 2022 |  |
| Wednesday 28 December 2022 | Warm Up Wednesday 28 December 2022 | HIIT-Fit 28 December 2022 | Other Results |
Wednesday 28 December 2022
(Time, Rx2, Rx3)
ON A 10:00 RUNNING CLOCK...
Practice Kipping Pull-Ups*
*Options...
Active Bar Hang
Chin Over Bar Hold
Pausing Beat/Kip Swings
2-For-1 Pull-Ups
(+)Butterfly
(+)BMU
'FRAN'
FOR TIME
21-15-9
Thrusters (95/65)
Pull-ups
Rx2: (65/45) | JPU
Rx3: (45/25) | Ring Rows
| 0% |  | |  | 0% |
| 1st | 4:36 Rx | Samantha Sy Wed, Dec 28, 2022 | | 2nd | 4:29 Rx3 | Kelley M Wed, Dec 28, 2022 | | 3rd | 4:39 Rx3 | Erin B Wed, Dec 28, 2022 | | 1st | 4:00 Rx | John B Wed, Dec 28, 2022 | | 2nd | 4:46 Rx | Noah Ma Wed, Dec 28, 2022 | | 3rd | 5:00 Rx | Nick T Wed, Dec 28, 2022 |
| Nick T | 5:00 Rx | | | Gretchen | 6:21 | 9# ring row | | Nikki | 6:02 Rx3 | | | Ben Bar | 6:03 Rx | | | Samantha Sy | 4:36 Rx | | | Caitlyn | 5:27 Rx | | | Ryan S | 9:00 Rx3 | | | Kelley M | 4:29 Rx3 | | | Mandy N | 6:08 Rx2 | | | Erin B | 4:39 Rx3 | | | Adam D | 9:02 Rx2 | | | Bill | 11:46 Rx3 | | | Autumn | 6:27 Rx2 | | | Molly O | 5:51 Rx3 | | | Jennifer A | 6:04 Rx | | | Nilsson | 7:55 Rx | | | John B | 4:00 Rx | | | Kristine | 4:35 Rx3 | | | Noah Ma | 4:46 Rx | | | Kelley P | 5:53 Rx2 | | | Amy S | 4:53 Rx2 | | | Shelli A | 7:23 Rx | |
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Warm Up Wednesday 28 December 2022
(Time)
2:00 FOAM ROLL
Lats / Quads / Upper Back
Into…
3 ROUNDS
:30 Dead Hang on Rig*
6 Air Squats + 6 Jumping Squats
6 Up-Down to Down-Dog
*During Round 3, choice to complete
Scap Pull-Ups.
Purple Band Shoulder Mobility
3 ROUNDS
:30 Hollow-to-Arch Kip on Rig
6 Lunge-Lunge-Squat*
6 Ring Rows
*1 Rep = Lunge (R) + Lunge (L) + Air
Squat
5 Elbow rotations
5 Strict Press
5 Push Press
5 Front Squats
5 Thrusters
Build to WOD weight
5 10 M Sprints
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HIIT-Fit 28 December 2022
(Time)
For Time:
10 Rounds
12/10 Cal Bike/200 M Run(Alt between)
6 Alt DB Snatches
6 Alt Tall Kneeling to Standing(2DB)
10 Abmat Sit-ups
| 0% | | | | 0% |
| Kelley P | 28:03 | scaled | | jamey | 30:04 | scaled | | Blake | 25:46 | scaled |
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