DAILY WOD
 | Wed, Mar 16 2022 |  |
 | Happy Birthday: Nick Ga |
| 3-16-2022 STRENGTH | 3-16-2022 METCON |
3-16-2022 STRENGTH (Weight) IN 7 MINUTES - Build to heavy 5 rep bench press Immediately into MetCon…. * Have an extensive and adequate warm-up, ensuring plenty of sets before starting the clock for 7 minutes. First set should already be “heavy”, then go for at least two more sets, increasing in weight each set. If you fail, that’s OKAY 👍🏼; just be sure to have a spotter!
| 1st | 110 Rx | Stephanie Wed, Mar 16, 2022 | | 2nd | 100 Rx | Lindsey C Wed, Mar 16, 2022 | | 3rd | 95 Rx | Cecy Wed, Mar 16, 2022 | | 1st | 250 Rx | Thomas C Wed, Mar 16, 2022 | | 2nd | 245 Rx | Caleb No Wed, Mar 16, 2022 | | 3rd | 215 Rx | Jeremy Wed, Mar 16, 2022 |
| Thomas C | 250 Rx | | | Caleb No | 245 Rx | | | Jeremy | 215 Rx | | | Jacob O | 205 Rx | | | Tim A | 205 Rx | | | Jacob M | 190 Rx | | | Chase To | 185 Rx | | | Eddie | 155 Rx | | | Kent | 145 Rx | | | Gabriel | 135 Rx | | | Dale | 125 Rx | | | Alex P | 115 Rx | | | Stephanie | 110 Rx | | | Dylan H | 105 Rx | | | Lindsey C | 100 Rx | | | Cecy | 95 Rx | | | Melissa B | 90 Rx | | | Robbie | 90 Rx | | | Nidia | 90 Rx | | | Lindsey H | 90 Rx | | | Mari | 85 Rx | | | Ian N | 85 Rx | | | Amberly | 85 Rx | Showed up but then mom life didn’t get to finish | | Laura M | 85 Rx | | | Sarah Y | 80 for 4 Rx | | | Jenn | 80 Rx | | | Taylor T | 80 Rx | | | Carlie | 80 Rx | | | Brittany G | 75lbs Rx | I stink at Bench | | Dana F | 75 Rx | | | Jamie | 75 Rx | | | Elizabeth | 70 Rx | 70x4times | | Alice | 65 Rx | | | Diane | 55 Rx | | | Susan | 55 Rx | | | Denise | 55 Rx | | | Kirsten | 55 Rx | | | Jordan Gu | 55 Rx | | | Debra | 45 Rx | | | Aniki | 45 Rx | | | Teri | 25 Rx | |
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3-16-2022 METCON (Reps) 3-3-3-4 MIN. INTERVALS OF: - 1 rope climb - 10/7 cal bike - AMRAP pushups * Rest 1 min. between intervals * Score is total number of push-ups completed * Sub 12/9 cal row for bike, or if you missed yesterday and want to run, do a 200m run.
| 1st | 150 Rx | Dana F Wed, Mar 16, 2022 | | 2nd | 146 Rx | Cecy Wed, Mar 16, 2022 | | 3rd | 145 Rx | Brittany G Wed, Mar 16, 2022 | | 1st | 245 Rx | Jacob O Wed, Mar 16, 2022 | | 2nd | 200 Rx | Tim A Wed, Mar 16, 2022 | | 3rd | 153 Rx | Chase To Wed, Mar 16, 2022 |
| Jacob O | 245 Rx | | | Tim A | 200 Rx | | | Chase To | 153 Rx | | | Dana F | 150 Rx | | | Jeremy | 149 Rx | | | Cecy | 146 Rx | | | Brittany G | 145 Rx | | | Mari | 144 Rx | | | Jamie | 130 Rx | | | Caleb No | 114 Rx | | | Laura M | 112 Rx | Did 10 cal on bike | | Dale | 110 Rx | | | Lindsey H | 107 Rx | | | Jenn | 105 Rx | | | Carlie | 103 Rx | | | Robbie | 97 Rx | | | Dylan H | 92 Rx | | | Nidia | 80 Rx | | | Alex P | 65 Rx | | | Kent | 64 Rx | | | Diane | 48 Rx | Nice push ups | | Debra | 205 | DB rows/crossover sym press | | Sarah Y | 151 | plank pulls/knees | | Elizabeth | 140 | Plank pulls. | | Stephanie | 129 | Knee, row | | Eddie | 125 | RR, knee | | Lindsey C | 105 | All the mods | | Jacob M | 95 | prom rope climbs/nice push ups | | Aniki | 95 | hand over hand rings/crossover sym press | | Kirsten | 90 | plank pulls/knees | | Alice | 88 | hand over hand rings/knees | | Ian N | 83 | plank pulls/knees | | Susan | 71 | hand over hand rings/knees | | Gabriel | 64 | plank pulls | | Taylor T | 63 | Rope pull | | Denise | 58 | hand over hand rings/box push ups | | Jordan Gu | 53 | PP/knees | | Melissa B | 41 | PP/stellar push ups |
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