DAILY WOD
 | Tue, Sep 6 2022 |  |
| 9-6-2022 METCON | 9-6-2022 WARMUP | 9-6-2022 STRENGTH | 9-6-2022 COOL DOWN |
9-6-2022 METCON (Rounds, Rx+) 12 MINUTE AMRAP OF: - 12 Alt. Back Rack Lunges (Rx+ 95/65)|(Rx 65/45) - 24 Slam Balls (Rx+ 30/20)|(Rx 20/10) - 12 Alt. Front Rack Lunges - 24 Sit-Ups
| 1st | 4+14 Rx+ | Brittany G Tue, Sep 6, 2022 | | 2nd | 4 Rx+ | Nidia Tue, Sep 6, 2022 | | 3rd | 3+40 Rx+ | Mari Tue, Sep 6, 2022 | | 1st | 4+4 Rx+ | Willy Tue, Sep 6, 2022 | | 2nd | 3+36 Rx+ | Thomas C Tue, Sep 6, 2022 | | 3rd | 3+10 Rx+ | Caleb Nu Tue, Sep 6, 2022 |
| Brittany G | 4+14 Rx+ | | | Willy | 4+4 Rx+ | | | Nidia | 4 Rx+ | | | Mari | 3+40 Rx+ | 30# SB | | Thomas C | 3+36 Rx+ | | | Katie E | 3+19 Rx+ | 25# SB | | Laura M | 3 + 13 Rx+ | | | Caleb Nu | 3+10 Rx+ | | | Amberly | 3 Rx+ | | | Jeremy | 3 Rx+ | Lower back didn’t show up today 😵 | | Erika R | 2+24 Rx+ | | | Robbie | 3+46 Rx | 55/20 | | Elizabeth | 3+36 Rx | | | Julia F | 3+30 Rx | 55/10 | | Cecy | 3+12 Rx | 55# BB, 20# SB | | Amanda B | 3+10 Rx | | | Jordan Go | 3+9 Rx | | | Diane | 3+8 Rx | | | Harley | 3+6 Rx | | | Dana F | 3+2 Rx | | | Eliana | 3 Rx | | | Zach W | 3 Rx | | | Natalie H | 2+42 Rx | | | Reece | 2+22 Rx | | | Ian N | 2+18 Rx | 30# SB | | Jenn | 3+17 | 10/8 | | Susie | 3 | 35# | | Kelly S | 2+38 | 30# |
|
9-6-2022 WARMUP (No Results Tracked) 8 MINUTE EMOM OF: MIN 1 - 12 Slam Ball Lunges + Max Good Mornings MIN 2 - :45 Up-Downs MIN 3 - 12 Slam Ball Ground to Overhead + Max OH Hold MIN 4 - :45 SLOW Air Squats MIN 5 - 12 Slam Ball Front Squats + Max Plank Hold MIN 6 - :45 Alt. Groiners MIN 7 - 12 Slam Balls + Max Sit-Ups MIN 8 - :45 Barbell Elbow Punches
|
9-6-2022 STRENGTH (Weight) 10-10-8 Reps Of: - Front Squat *Start Light and build to Moderate. (Score is Weight)
| 1st | 145 Rx | Nidia Tue, Sep 6, 2022 | | 2nd | 135 Rx | Amberly Tue, Sep 6, 2022 Katie E Tue, Sep 6, 2022 | | 3rd | 125 Rx | Brittany G Tue, Sep 6, 2022 Mari Tue, Sep 6, 2022 | | 1st | 275 Rx | Jeremy Tue, Sep 6, 2022 | | 2nd | 235 Rx | Willy Tue, Sep 6, 2022 | | 3rd | 225 Rx | Zach W Tue, Sep 6, 2022 Caleb Nu Tue, Sep 6, 2022 Thomas C Tue, Sep 6, 2022 |
| Jeremy | 275 Rx | | | Willy | 235 Rx | | | Thomas C | 225 Rx | | | Caleb Nu | 225 Rx | | | Zach W | 225 Rx | | | Nidia | 145 Rx | | | Jordan Go | 145 Rx | | | Katie E | 135 Rx | | | Amberly | 135 Rx | | | Ian N | 130 Rx | | | Mari | 125 Rx | | | Brittany G | 125 Rx | | | Erika R | 115 Rx | | | Julia F | 105 Rx | | | Dana F | 105 Rx | | | Robbie | 105 Rx | | | Cecy | 95 Rx | | | Laura M | 95 Rx | | | Jenn | 95 Rx | | | Harley | 85 Rx | | | Amanda B | 85 Rx | | | Susie | 70 Rx | | | Diane | 65 Rx | | | Reece | 65 Rx | | | Natalie H | 65 Rx | | | Eliana | 55 Rx | | | Elizabeth | 55 Rx | | | Kelly S | 55 Rx | |
|
9-6-2022 COOL DOWN (No Results Tracked) 2-3 SETS OF: - 1:00 EZ Row/ Bike - 10 Alt. World Greatest Stretch - 2:00 Foam Roll Quads
|