WOD Blog
 | Tue, Dec 31 2024 |  |
| Tuesday 31 December 2024 | Warm up Tuesday 31 Dec 2024 |
Tuesday 31 December 2024 (Check In) Deck of Cards Ace- 1 min Rest Joker- 400 Meter Run Hearts- Sandbag Squats 70/100 | 50/70 | 30/50 Spades- Burpees Diamonds- Sit-Ups Club- Kettlebell Swings 35/53 | 26/35
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| Corie | Yes | | | DeVonna | Yes | | | Viswanath | Yes | | | Mason M | Yes | | | Matt A | Yes | | | Erin B | Yes | | | Kelley M | Yes | | | Scott P | Yes | | | Lindsay R | Yes | | | Ryan S | Yes | | | Shelli G | Yes | RX+ for extra 10 reps | | Leslie S | Yes | RX+ for extra 10 reps | | Léa | Yes | RX+ for extra 10 reps | | Jacob Br | Yes | RX+ for extra 10 reps | | Rees | Yes | RX+ for extra 10 reps | | Adam D | Yes | RX+ for extra 10 reps | | Sam ra | Yes | RX+ for extra 10 reps |
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Warm up Tuesday 31 Dec 2024 (Time) 200 m run :20 High Knees :20 Butt Kicks 5/5 Lunges with Torso Twist 3/3 World’s Greatest Stretch 10/10 Arm Circles 10/10 Leg Swings – (forward/backward, side-to-side) Sand bag clean- 2/2 find position to squat. Squats with bag- 10 reps (focus on depth and form) Burpee– 5 slow burpees to ensure smooth movement Sit-Up – 10 controlled sit-ups to activate the core Light Kettlebell Swings – 10 reps with a lighter 5 wod wt 200m run
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