DAILY WOD
 | Mon, Sep 10 2018 |  |
 | Welcome: Kherri |
| Strength | Rip it for Rup | Dip Challenge 4 | Other Results |
Strength (Weight) Front Squats 2x4 @.73 2x3@.78 2x2@.83
| 1st | 165 Rx | Mari Mon, Sep 10, 2018 | | 2nd | 145 Rx | Kherri Mon, Sep 10, 2018 | | 3rd | 140 Rx | Emily Br Mon, Sep 10, 2018 | | 1st | 225 Rx | Thomas C Mon, Sep 10, 2018 | | 2nd | 205 Rx | Tim A Mon, Sep 10, 2018 Alex A Mon, Sep 10, 2018 | | 3rd | 105 Rx | Dale Mon, Sep 10, 2018 |
| 1st | 165 Rx | Mari Mon, Sep 10, 2018 | | 2nd | 145 Rx | Kherri Mon, Sep 24, 2018 | | 3rd | 140 Rx | Emily Br Mon, Sep 10, 2018 | | 1st | 265 Rx | Hank Mon, Sep 24, 2018 | | 2nd | 225 Rx | Tim A Mon, Sep 24, 2018 Thomas C Mon, Sep 10, 2018 | | 3rd | 215 Rx | Mat Mon, Sep 24, 2018 |
| Thomas C | 225 Rx | | | Alex A | 205 Rx | | | Tim A | 205 Rx | | | Mari | 165 Rx | | | Kherri | 145 Rx | | | Emily Br | 140 Rx | | | Mindy | 130 Rx | | | Brittany G | 130 Rx | | | Katie E | 120 Rx | | | Erika R | 115 Rx | | | Renee | 115 Rx | | | Dale | 105 Rx | | | Diane | 100 Rx | | | Elizabeth | 95 Rx | | | Debra | 75 Rx | |
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Rip it for Rup (Time, CFD Benchmarks) For time: Cash in/Cash out 55 double unders Then... 1,2,3,4,5,6,7,8,9,10 Deadlifts (225/155) Lateral burpees over the bar
| 1st | 8:59 Rx | Mari Mon, Sep 10, 2018 | | 2nd | 9:34 Rx | Emily Br Mon, Sep 10, 2018 | | 3rd | 13:34 Rx | Brittany G Mon, Sep 10, 2018 | | 1st | 10:10 Rx | Tim A Mon, Sep 10, 2018 | | 2nd | 11:09 Rx | Thomas C Mon, Sep 10, 2018 | | 3rd | 14:29 | Dale Mon, Sep 10, 2018 |
| Mari | 8:59 Rx | 1st | | Emily Br | 9:34 Rx | 2nd | | Tim A | 10:10 Rx | 1st | | Thomas C | 11:09 Rx | 2nd | | Brittany G | 13:34 Rx | 3rd | | Mindy | 18:09 Rx | 4th | | Renee | 10:02 | 5th 85 | | Kherri | 13:43 | 6th 145 | | Elizabeth | 14:17 | 7th 105/3 xsu | | Dale | 14:29 | 3rd 3xsu/155 | | Erika R | 14:51 | 8th 135 | | Debra | 14:56 | 9th sc - 75#dl, 165 su | | Diane | 16:14 | 10th sc | | Alex A | 17:13 | 4th 200 | | Katie E | 17:29 | 11th 3x su |
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Dip Challenge 4 (Check In) 3 sets of 8-12 bench dips with Straight legs & heels on the ground. https://youtu.be/vDbWq6-xI2Q & 3 sets of 8-12 standard push ups at most difficult progression: 1- Standing with hands on a tall box 2- On knees with 2 abmats under your chest. 3- On knees with 1 abmats under your chest. 4- On knees with chest touching floor. 5- On knees with weight on your back. 6- No knees on the way down. Knees on the way up. Can add abmat if lowering is difficult. 7- Standard push up 8- Standard push up + feet elevated & Accumulate 40 band tricep extensions.
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