WOD Blog
 | Sat, Dec 21 2024 |  |
 | Happy Birthday: Christian L |
 | Gymversary: Lindsay R(5) & Mason L(1) |
| Saturday 21 December 2024. | Warm up Saturday 21 December 2024 |
Saturday 21 December 2024. (Time, Rx2, Rx3) 12 days of christmas (Partner or individual) 1 Deadlift (275/185 lbs or scaled) 2 Handstand Push-ups | Wall Walk | half WW 3 Clean and Jerks (135/95 lbs or scaled) 4 Front Squats (135/95 lbs or scaled) 5 Burpees 6 Pull-ups | Jumping PU 7 Kettlebell Swings (35/53 lbs or scaled) 8 Wall Balls (14/20 lbs to 9/10 ft target) 9 Toes-to-Bar | T2E | Knee Raises 10 Box Jumps (20/24 inches) 11 Ring Dips | Push Ups | Elevated PU 12 Bar Muscle ups | C2B | Jumping C2B
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| 1st | 37:27 Rx | Kelley M Sat, Dec 21, 2024 | | 2nd | 35:00 Rx2 | Sarah B Sat, Dec 21, 2024 | | 3rd | 33:32 Rx3 | Lindsay R Sat, Dec 21, 2024 | | 1st | 39:57 Rx | Matt A Sat, Dec 21, 2024 | | 2nd | 34:10 Rx2 | Nilsson Sat, Dec 21, 2024 | | 3rd | 35:00 Rx2 | Jacob Br Sat, Dec 21, 2024 Shashank g Sat, Dec 21, 2024 |
| Shashank g | 35:00 Rx2 | | | Jacob Br | 35:00 Rx2 | | | Samantha Sy | :) | scaled | | Sarah W | 35:00 Rx2 | | | Sarah B | 35:00 Rx2 | | | Léa | 34:44 | lots of mods | | Matthew Wo | 35:00 | scaled | | DeVonna | 35:00 Rx3 | | | Lisa K | 35:00 Rx3 | | | Matt A | 39:57 Rx | | | Phillip A | 35:00 Rx2 | | | Kelley M | 37:27 Rx | | | Nilsson | 34:10 Rx2 | | | Chanikya | 35:00 Rx3 | | | Lindsay R | 33:32 Rx3 | | | Cody P | 35:00 Rx3 | | | William K | 33:43 Rx | |
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Warm up Saturday 21 December 2024 (Time) 📣Vote Daily for Best of Dawson 2025! https://www.dawsonnews.com/contests/the-best-of-dawson-2025/#/gallery/461667915 10 Jumping Jacks 10 Air Squats 10 Arm Circles (forward and backward) 5 Inch Worms with Push-up 10 Scapular Pull-Ups (or shoulder shrugs if no pull-up bar) 20-30 Seconds Plank Hold 10 Walking Lunges (5 per leg) with a Twist 5 Spiderman Steps with Reach (each side) 10 Cat-Cows 5 Pass-Throughs 10 glute Bridges Perform 3 reps of each weighted movement WITH BAR (deadlift, clean, front squat) and then with a light weight. Practice skill movements: 5 Kipping Pull-Ups (or your scaled variation). 2-3 Handstand Push-ups or substitute. 5 Toes-to-Bar or hanging knee raises. 2 BMU
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