DAILY WOD
 | Mon, Aug 29 2022 |  |
 | Happy Birthday: Justin T |
| 8-29-2022 WARMUP | 8-29-2022 SKILL WORK | 8-29-2022 METCON |
8-29-2022 WARMUP (No Results Tracked) 1 ROUND OF: - 200m Run - 8 Alt. Step-Ups to Groiner* - 6/6 Ankle Rotations (6 Clockwise + 6 Counter Clockwise on each side) - 6 Alt. Samson Lunges *Perform a Step-Up and then step down and leave the lead foot on the box and drop the hips into a Groiner for :05-:10. Switch sides. Into… 1-2 ROUNDS OF: - 100m Run - 10 Lateral Box Step-Overs* - 100m Run - 5 Box Jumps *Round 2 complete Goblet Box Step-Overs.
|
8-29-2022 SKILL WORK (No Results Tracked) ON A 12:00 RUNNING CLOCK... Practice two of the three options... Option 1: EVERY 3:00 x 4 SETS - 50ft Straight Leg Bear Crawl - 12 Alt. Piked Shoulder Taps* - 6/6 Piked Box Around the World *Option to complete on Box or Wall. Option 2: - 1:00 DB Stability Complex** - 1:00 Wall/ Box Hollow Body Hold - 1:00 Rest **:20 SA Overhead DB Hold (R) + :20 SA Overhead DB Hold (L) + :20 DBL DB Overhead Hold Option 3: - Practice Free Standing HS Holds/ HS Walking
|
8-29-2022 METCON (Time) FOR TIME: - 800m Run - 60 Alt. DB Farmer Box Step-Ups (Rx 35/20)/(20) - 600m Run - 40 Alt. DB Goblet Box Step-Overs (24/20) - 400m Run - 20 Box Jumps (30/24) - 200m Run * Single DB (Score is Time ~ 20ish Minutes)
| 1st | 19:13 Rx | Nidia Mon, Aug 29, 2022 | | 2nd | 19:28 Rx | Brittany G Mon, Aug 29, 2022 | | 3rd | 19:39 Rx | Robbie Mon, Aug 29, 2022 | | 1st | 16:25 Rx | Willy Mon, Aug 29, 2022 | | 2nd | 16:45 Rx | Vince Mon, Aug 29, 2022 | | 3rd | 19:26 Rx | Dustin Mon, Aug 29, 2022 |
| Willy | 16:25 Rx | | | Vince | 16:45 Rx | 50lb DB | | Nidia | 19:13 Rx | | | Dustin | 19:26 Rx | | | Brittany G | 19:28 Rx | 35lb DB | | Robbie | 19:39 Rx | | | Jacob M | 20:15 Rx | | | Thomas C | 20:45 Rx | | | Julia F | 20:55 Rx | | | Aidan | 21:08 Rx | | | Carlie | 21:45 Rx | | | Cecy | 22:02 Rx | | | Jada | 22:39 Rx | | | Zach W | 22:55 Rx | | | Diane | 23:19 Rx | | | Justin T | 23:28 Rx | HAPPY BIRTHDAAAAYYY 🎉🎉🎉🎊🎁🎈 | | Laura M | 24:35 Rx | | | Erika R | 25:19 Rx | | | Aniki | 16:29 | Masters | | Denise | 16:58 | Masters | | Susan | 18:14 | Masters | | Jeanne | 19:22 | 24” step ups | | Stephanie | 20:12 | Bike- 2000/1500/1000/500 - 15#DB/ 12'Box step ups | | Elizabeth | 21:02 | Bj=20” | | Matt W | 21:37 | Sc | | Lindsey H | 22:07 | Step-ups | | Dana F | 22:18 | 20” box jumps | | Katie E | 22:58 | 24” step ups | | Jordan Go | 23:05 | 24” box | | Debra | 23;08 | Sc | | Eliana | 24:42 | 20” step ups | | Susie | 25:16 | Sc | | Amanda B | 26:25 | 16” box | | Harley | 26:38 | 16” box | | Natalie H | 26:40 | 12” box, 15# | | Breanna | 27:02 | 12” box, 15/20# | | Gabriel | 27:24 | 20” box, 25# |
|