DAILY WOD
 | Tue, Sep 27 2022 |  |
| 9-27-2022 WARMUP | 9-27-2022 STRENGTH MECHANICS | 9-27-2022 METCON |
9-27-2022 WARMUP (No Results Tracked) 2-3 ROUNDS 5 Slow Scap Pull-Ups 6 Alt. Groiners 7 Cat Cows 8 Empty Barbell RDL - Into - AMRAP x 5 MINUTES 5 Kip Swings 6 Ring Rows 7 Empty Barbell Deadlifts 8 Russian KB Swings
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9-27-2022 STRENGTH MECHANICS (Weight) 4 SETS* 2 Pausing Clean Deadlifts** + 1 Clean Pull -Rest As Needed b/t Sets- *All working sets should be Mod-Heavy...about 80-85% of 1RM Clean. Option to build if perfect mechanics are maintained. **1 Rep= Pause 2' from floor, below the knee, above the knee, stand tall, and then lower the bar back to the floor to start next rep. (Score is Weight) Week 4 of 9
| 1st | 145 Rx | Nidia Tue, Sep 27, 2022 | | 2nd | 135 Rx | Robbie Tue, Sep 27, 2022 Heather J Tue, Sep 27, 2022 Kherri Tue, Sep 27, 2022 | | 3rd | 110 Rx | Katie E Tue, Sep 27, 2022 | | 1st | 295 Rx | Willy Tue, Sep 27, 2022 Thomas C Tue, Sep 27, 2022 | | 2nd | 205 Rx | Jacob M Tue, Sep 27, 2022 | | 3rd | 185 Rx | Noah Tue, Sep 27, 2022 |
| Thomas C | 295 Rx | | | Willy | 295 Rx | | | Jacob M | 205 Rx | | | Noah | 185 Rx | | | Jordan Go | 175 Rx | | | Alex P | 165 Rx | | | Nidia | 145 Rx | | | Kherri | 135 Rx | | | Heather J | 135 Rx | | | Robbie | 135 Rx | | | Katie E | 110 Rx | | | Diane | 85 Rx | | | Laura M | 80 Rx | | | Elizabeth | 65 Rx | |
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9-27-2022 METCON (Rounds, Rx+) AMRAP x 10 MINUTES* 1-2-3-and so on... Bar Muscle-Ups 2-4-6-and so on... Deadlifts (255/175)|(175/115) *Complete 12 Russian KB Swings (53/35)|(35/26) after each full set. (Score is Rounds + Reps) BMU Option 1: Jumping BMU BMU Option 2: Up-Down Chest to Bar Pull-Up
| 1st | 7+22 | Heather J Tue, Sep 27, 2022 | | 2nd | 6+16 | Elizabeth Tue, Sep 27, 2022 | | 3rd | 6+14 | Katie E Tue, Sep 27, 2022 | | 1st | 6+8 Rx+ | Willy Tue, Sep 27, 2022 | | 2nd | 5+14 Rx+ | Thomas C Tue, Sep 27, 2022 | | 3rd | 4+3 Rx+ | Jacob M Tue, Sep 27, 2022 |
| Willy | 6+8 Rx+ | | | Thomas C | 5+14 Rx+ | | | Jacob M | 4+3 Rx+ | | | Heather J | 7+22 | BBMU | | Elizabeth | 6+16 | UDPU, 115#, 26# | | Katie E | 6+14 | UDPU, 175#, 35# | | Kherri | 6+8 | 115/UDPU | | Diane | 6 | UDPU, 105#, 26# | | Alex P | 6 | 135/UDPU | | Laura M | 5+3 | Jump. BMU, 115#, 35# | | Nidia | 5+1 | BMU attempts, 175#, 35# | | Noah | 4+15 | ??/UDPU | | Jordan Go | 4+1 | 165/UDPU | | Gabriel | Mod Wod | scaled |
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