DAILY WOD
 | Mon, Nov 15 2021 |  |
| MONDAY 11-15-21 STRNGCON | MONDAY 11-15-21 METCON |
MONDAY 11-15-21 STRNGCON (Weight) STRENGTH CONDITIONING - FOR LOAD: - Build to a heavy 3-rep front squat in 11 minutes FOCUS: - Rest about 1 minute between working sets. - Complete 6-10 sets total. - Increase weight or hold a moderate to heavy load across all sets.
| 1st | 165 Rx | Amberly Mon, Nov 15, 2021 | | 2nd | 155 Rx | Katie E Mon, Nov 15, 2021 | | 3rd | 145 Rx | Brittany G Mon, Nov 15, 2021 | | 1st | 280 Rx | Thomas C Mon, Nov 15, 2021 | | 2nd | 255 Rx | Caleb Nu Mon, Nov 15, 2021 | | 3rd | 225 Rx | Jud Mon, Nov 15, 2021 |
| Thomas C | 280 Rx | | | Caleb Nu | 255 Rx | | | Jud | 225 Rx | | | Justin T | 215 Rx | | | Dale | 190 Rx | | | Eddie | 185 Rx | | | Greg U | 185 Rx | | | Jacob O | 175 Rx | | | Amberly | 165 Rx | | | Katie E | 155 Rx | | | Brittany G | 145 Rx | | | Carlie | 120 Rx | | | Cecy | 115 Rx | | | Diane | 110 Rx | | | Mariah | 110 Rx | | | Alex A | 95 Rx | | | Naomi | 95 Rx | | | Melissa B | 90 Rx | | | Justice | 90 Rx | | | Renee | 90 Rx | | | Debra | 85 Rx | | | Pam | 70 Rx | | | Heather C | 65 Rx | | | Alice | 65 Rx | | | Jada | 60 Rx | | | Jemma | 60 Rx | | | Susan | 45 Rx | |
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MONDAY 11-15-21 METCON (Rounds) OPTION A - AMRAP 20: - 20 Medicine Ball Cleans (20/14 lb) - 60 Double Unders OPTION B - AMRAP 20: - 20 Medicine Ball Cleans (20/14 lb) - 1:30 Double Unders OPTION C - AMRAP 20: - 20 Medicine Ball Cleans (10/6 lb) - 60 Single Unders FOCUS: - 8-10 rounds - Move in large sets throughout both movements. - Don't sacrifice clean mechanics just because the loading is light.
| 1st | 8+8 Rx | Brittany G Mon, Nov 15, 2021 | | 2nd | 7 Rx | Amberly Mon, Nov 15, 2021 | | 3rd | 9+14 | Katie E Mon, Nov 15, 2021 | | 1st | 7+17 Rx | Thomas C Mon, Nov 15, 2021 | | 2nd | 6+20 Rx | Jacob O Mon, Nov 15, 2021 | | 3rd | 6+15 Rx | Alex A Mon, Nov 15, 2021 |
| Brittany G | 8+8 Rx | | | Thomas C | 7+17 Rx | | | Amberly | 7 Rx | | | Jacob O | 6+20 Rx | | | Alex A | 6+15 Rx | | | Justin T | 6+13 Rx | | | Caleb Nu | 5+20 Rx | | | Dale | 10+10 | Singles; 20# | | Katie E | 9+14 | singles | | Cecy | 9+10 | Singles | | Carlie | 9+3 | Singles | | Renee | 8+30 | 12#, singles | | Heather C | 8 | Singles | | Mariah | 7+20 | 12#, singles | | Greg U | 7+18 | Singles | | Melissa B | 7 | Singles | | Eddie | 7 | Singles | | Naomi | 6+8 | scaled | | Diane | 6 | scaled | | Jud | 6 | 15 min. | | Justice | 5+75 | Did 120 singles per round on accident | | Jemma | 5 | scaled | | Craig | 5 | scaled | | Denise | 5 | Mod wod | | Alice | 4+39 | Plater Step-ups | | Pam | 4+37 | Singles | | Debra | 4+20 | 10 min | | Susan | 4+20 | Mod wod, bike | | Jada | 4 | Burpee sub for singles |
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