DAILY WOD
 | Wed, Sep 21 2022 |  |
 | Gymversary: Alice(4) |
| 9-21-2022 WARMUP | 9-21-2022 STRENGTH | 9-21-2022 METCON |
9-21-2022 WARMUP (No Results Tracked) 3 ROUNDS OF: 30 Calf Raises → 50 Single Unders → 50 Double Unders* 10 Scap Pull Ups → 10 Kip Swings → 10 Knees to Chest or TTB 10 Push Presses W/ Empty Barbell *This means, RD1 you do 30 Calf Raises, RD2 you do 50 Singles unders and RD3 you do 50 Double unders. **Take about 7 minutes for the general warm-up, if this warm-up takes less than 7 minutes for you to complete. Do some general mobility exercises for shoulder opening, external rotation.
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9-21-2022 STRENGTH (Weight) 4 SETS OF: 1 Push Jerk + 1 Split Jerk -Rest As Needed b/t Sets- *Start Moderate and build to at least second workout weight. (Score is Weight)
| 1st | 150 Rx | Kherri Wed, Sep 21, 2022 Nidia Wed, Sep 21, 2022 | | 2nd | 145 Rx | Lindsey H Wed, Sep 21, 2022 Amberly Wed, Sep 21, 2022 | | 3rd | 120 Rx | Brittany G Wed, Sep 21, 2022 | | 1st | 195 Rx | Willy Wed, Sep 21, 2022 | | 2nd | 175 Rx | Jacob M Wed, Sep 21, 2022 | | 3rd | 165 Rx | Cooper T Wed, Sep 21, 2022 |
| Willy | 195 Rx | | | Jacob M | 175 Rx | | | Cooper T | 165 Rx | | | Nidia | 150 Rx | | | Kherri | 150 Rx | | | Amberly | 145 Rx | | | Jesse L | 145 Rx | | | Lindsey H | 145 Rx | | | Greg U | 135 Rx | | | Matt Br | 135 Rx | | | Brittany G | 120 Rx | | | Katie E | 115 Rx | | | Jamie | 115 Rx | | | Laura M | 110 Rx | | | Dale | 105 Rx | | | Carlie | 100 Rx | | | Robbie | 100 Rx | | | Kelly S | 80 Rx | | | Cecy | 80 Rx | | | Matt W | 75 Rx | | | Diane | 75 Rx | | | Eliana | 70 Rx | | | Pam | 65 Rx | | | Debra | 50 Rx | | | Susan | 50 Rx | | | Alice | 50 Rx | | | Aniki | 30 Rx | |
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9-21-2022 METCON (Time, Rx+) FOR TIME 4 ROUNDS 5 Push Jerks (155/105)|(115/75) 10 Toes to Bar 50 Double Unders -Rest 2:00- 3 ROUNDS 4 Push Jerks (185/135)|(135/95) 8 Toes to Bar 40 Double Unders -Rest 2:00- 2 ROUNDS 3 Push Jerks (205/145)|(145/100) 6 Toes to Bar 30 Double Unders (Score is Total Time)
| 1st | 17:02 Rx | Brittany G Wed, Sep 21, 2022 | | 2nd | 17:52 Rx | Nidia Wed, Sep 21, 2022 | | 3rd | 19:37 Rx | Lindsey H Wed, Sep 21, 2022 | | 1st | 23:03 Rx+ | Willy Wed, Sep 21, 2022 | | 2nd | 22:57 Rx | Matt Br Wed, Sep 21, 2022 | | 3rd | 35:00 Rx | Jacob M Wed, Sep 21, 2022 |
| Willy | 23:03 Rx+ | scaled | | Brittany G | 17:02 Rx | | | Nidia | 17:52 Rx | | | Lindsey H | 19:37 Rx | | | Matt Br | 22:57 Rx | | | Laura M | 24:47 Rx | | | Amberly | 28:25 Rx | Too much. Too heavy. 105/115/135 | | Jacob M | 35:00 Rx | | | Debra | 9:31 | Scaled (Stopped after 3 rounds due to a hurt back) | | Alice | 14:31 | Masters/20# | | Aniki | 14:35 | Masters/30# | | Pam | 15:03 | Masters#35 | | Katie E | 16:56 | 2x singles, knee raises, RX weight | | Matt W | 17:40 | Scaled | | Susan | 19:05 | Masters/45# | | Noah | 19:16 | scaled | | Jamie | 19:53 | 40/30/20 doubles and 65-85-90 | | Greg U | 19:57 | Sing/95/115/125 | | Dale | 20:07 | 75,95,100; t 2 hip; singles | | Robbie | 20:19 | 75-85-95 | | Diane | 20:23 | Sing/55/65/75 | | Carlie | 20:27 | 30-25-20 dubs/knee raises/75-85-95 | | Kelly S | 20:29 | 55/65/singles | | Eliana | 20:40 | Singles/55-65-70 | | Cooper T | 20:48 | singles | | Kherri | 21:43 | Rx weight/Some v-ups | | Jesse L | 22:13 | Singles/rx wt | | Cecy | 22:38 | singles 55-65-75 |
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