WOD Blog
 | Sat, Dec 28 2024 |  |
| Warm up Saturday 28 December | Warm up December 28 2024 |
Warm up Saturday 28 December
(Time, Rx2, Rx3)
đź“ŁVote Daily for Best of Dawson 2025!
https://www.dawsonnews.com/contests/the-best-of-dawson-2025/#/gallery/461667915
“The Hateful Eight”
8 rounds of:
8 push ups
8 GHD sit-ups or vups
8 air squats
8 pull-ups
8 deadlifts (95/65)
8 hang power cleans
8 shoulder-to-overhead
8 cal row
Rx2: 75/55 lbs
Rx 3: 6 rounds, assisted pull-ups/pushups, sit ups, 65/45lbs
| 0% |  | |  | 0% |
| 1st | 24:05 Rx | Nichole Sat, Dec 28, 2024 | | 2nd | 32:23 Rx | Samantha Sy Sat, Dec 28, 2024 | | 3rd | 23:00 | Leslie S Sat, Dec 28, 2024 | | 1st | 20:45 Rx | Dylan Wa Sat, Dec 28, 2024 | | 2nd | 26:26 Rx | Ben Bar Sat, Dec 28, 2024 | | 3rd | 31:30 Rx | Luke Sy Sat, Dec 28, 2024 |
| Samantha Sy | 32:23 Rx | | | Shashank K | 26:00 | scaled | | Corie | 35:50 Rx | | | Sam ra | 34:09 Rx | | | Viswanath | 31:45 Rx | scaled | | Dylan Wa | 20:45 Rx | | | Ben Bar | 26:26 Rx | | | Nichole | 24:05 Rx | | | Luke Sy | 31:30 Rx | | | DeVonna | 34:42 | scaled | | Christian L | 32:58 Rx | | | Lisa K | 32:21 | scaled | | Hannah L | 31:30 | scaled | | Josalin | 35:10 | scaled | | Leslie S | 23:00 | 4 rds | | Chelsea B | 30:22 | scaled | | Heather A | 30:00 Rx3 | :) |
|
Warm up December 28 2024
(Time)
200 m row
2x
10 pass throughs
10 scoops or 10 good mornings
5 boot strappers
5 push ups to down dog
5 ring rows
Free stretch
3/3 worlds greatest stretch
Child’s pose
Figure 4 on wall
5 hand release pushups > 5 pushups
10 straight leg sit ups > 5 ghd sit ups
10 sec dead hang into 5 kip swings > 5 pullups
5 deadlift bare bar > 5 deadlifts with weight
3 hang power clean > 3 hang power cleans
3 strict press > 3 push press
| 0% | | | | 0% |
|
