WOD Blog
 | Sat, Dec 31 2022 |  |
| Saturday 31 December 2022 | Warm Up Saturday 31 December 2022 |
Saturday 31 December 2022
(Time, Rx+, Rx2, Rx3)
Happy New Year
Partner WOD
Good buy 2022
2022 meter Bike or Row
Then 31 Reps of the following 12 movements
V-Ups (Alt V-Up) Straight Leg Situps)
Power Snarch #115 / 85 (95 / 65) (45 / 35)
Jumping Lunges
2ct Russian Twist (62 Total) #25 / 15
KBSDHP #53/35 (35/26) (25/15)
Push Ups (HR Push ups) (Elevated PU)
Deadlift
Push Jerk
Air Squats
KBS (RKBS)
Power Clean
Burpees
Hello 2023
2023 Meter Bike or Row
Only one partner works at a time
Scale Up Option: RX ++
Buy in and cash out no change as above
THEN:
GHD
Power Snarch #155 / 110
Jumping Lunges
2ct Russian Twist (62 Total) #35 / 25
KBSDHP #70/53
Deficit Push Ups #35 / 25
Deadlift
Push Jerk
Air Squats
RKBS #70 /53
Power Cleans
Burpees over partner
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| 1st | 40:33 Rx+ | Samantha Sy Sat, Dec 31, 2022 | | 2nd | 36:24 Rx3 | Lindsay R Sat, Dec 31, 2022
Kelley M Sat, Dec 31, 2022 | | 1st | 41:13 Rx+ | Noah Ma Sat, Dec 31, 2022 | | 2nd | 33:48 Rx | Ben Bar Sat, Dec 31, 2022 | | 3rd | 29:00 Rx2 | Dan Sat, Dec 31, 2022 |
| Gretchen | 33:48 Rx3 | | | Samantha Sy | 40:33 Rx+ | | | Kristie W | 38:40 Rx3 | | | Noah Ma | 41:13 Rx+ | | | Kelley M | 36:24 Rx3 | | | Lindsay R | 36:24 Rx3 | | | Darcy C | 27:50 Rx2 | | | Ben Bar | 33:48 Rx | | | Graham | 33:48 Rx2 | | | Dan | 29:00 Rx2 | | | Ben S | 29:00 Rx | |
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Warm Up Saturday 31 December 2022
(No Results Tracked)
PVC Warm up
15 Jumping Jacks (Hands touch above head and behind bacK)
10 Jumping Jacks (Hands forward and back)
8 Alt Long Lunges (Elbow to ankle / both arms over raised knee, point and look behind you)
5 alt lateral stretches
10 'Speed Skaters' (tight abs, bent over row position, swing arms as high as possible side to side)
5 Inchworms to a pushup
5 forward arm circles (small, med, large)
5 reverse arm circles (small, med, large)
8 Palms up shoulder rotations
THEN: 2 minutes to stretch on your own
THEN: 4 reps of each movement (each partner do two reps) Barbell movements are bare bar. KB movements with lt KB / Wod KB
Warm up Snatch, Deadlift , Push Jerk and Power Clean
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