DAILY WOD
 | Wed, Sep 28 2022 |  |
| 9-28-2022 WARMUP | 9-28-2022 METCON | 9-28-2022 STRENGTH |
9-28-2022 WARMUP (No Results Tracked) EMOM x 7 MINUTES MIN 1 - 100m Run + Max Tuck Hold MIN 2 - 12 Slow Scap Push-Ups + 12 Alt. Shoulder Taps MIN 3 - 100m Run + Max Plank Hold MIN 4 - 10 Strict Press + Max Up-Downs MIN 5 - 100m Run + Max Hollow Hold MIN 6 - 10 Push Press + Max Burpees MIN 7 - 200m Run
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9-28-2022 METCON (Time, Rx+) FOR TIME 10 Push Jerks (155/105)|(115/75) 30 Burpees 10 Push Jerks 600m Run 30 Burpees 10 Push Jerks 90 Sit-Ups 600m Run 30 Burpees 10 Push Jerks (Score is Time)
| 1st | 17:52 Rx | Brittany G Wed, Sep 28, 2022 | | 2nd | 19:59 Rx | Nidia Wed, Sep 28, 2022 | | 3rd | 22:54 Rx | Robbie Wed, Sep 28, 2022 | | 1st | 15:53 Rx+ | Vince Wed, Sep 28, 2022 | | 2nd | 21:04 Rx+ | Willy Wed, Sep 28, 2022 | | 3rd | 22:54 Rx+ | Thomas C Wed, Sep 28, 2022 |
| Vince | 15:53 Rx+ | | | Willy | 21:04 Rx+ | | | Thomas C | 22:54 Rx+ | | | Brittany G | 17:52 Rx | | | Nidia | 19:59 Rx | | | Robbie | 22:54 Rx | | | Carlie | 22:59 Rx | | | Jacob M | 24:24 Rx | | | Nicholas | 24:51 Rx | | | Katie E | 26:16 Rx | | | Laura M | 26:26 Rx | | | Cole E | 26:57 Rx | | | Gabriel | 33:19 Rx | | | Debra | 12:51 | Scaled | | Aniki | 18:07 | Masters | | Alice | 18:31 | Masters | | Elizabeth | 18:35 | #45PJ,21burpee,400m,63situp | | Denise | 21:03 | Masters | | Susan | 21:07 | Masters | | Matias | 21:24 | 65/.7 reps | | Matt Br | 22:05 | Split burpees | | Dustin | 22:35 | 65 | | Sarah Y | 23:45 | Mod | | Jamie | 24:47 | scaled | | Jeanne | 24:50 | 55/split burpees | | Alison | 24:58 | 55 | | Hannah Sc | 26:23 | 35# PP, bike |
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9-28-2022 STRENGTH (Weight) STRENGTH EVERY 2:00 x 4 SETS* 2 Pausing Split Jerks** -Rest As Needed b/t Sets- *All working sets should be a Mod-Heavy weight. **Pause for :02 in bottom of dip. (Score is Weight) Week 4 of 9
| 1st | 135 Rx | Nidia Wed, Sep 28, 2022 Brittany G Wed, Sep 28, 2022 | | 2nd | 105 Rx | Laura M Wed, Sep 28, 2022 Katie E Wed, Sep 28, 2022 | | 3rd | 100 Rx | Carlie Wed, Sep 28, 2022 Jamie Wed, Sep 28, 2022 | | 1st | 265 Rx | Thomas C Wed, Sep 28, 2022 | | 2nd | 245 Rx | Vince Wed, Sep 28, 2022 | | 3rd | 195 Rx | Willy Wed, Sep 28, 2022 |
| Thomas C | 265 Rx | | | Vince | 245 Rx | | | Willy | 195 Rx | | | Jacob M | 165 Rx | | | Matt Br | 135 Rx | | | Brittany G | 135 Rx | | | Nidia | 135 Rx | | | Noah | 135 Rx | | | Cole E | 135 Rx | | | Nicholas | 135 Rx | | | Matias | 105 Rx | | | Katie E | 105 Rx | | | Laura M | 105 Rx | | | Gabriel | 105 Rx | | | Jamie | 100 Rx | | | Carlie | 100 Rx | | | Dustin | 95 Rx | | | Robbie | 95 Rx | | | Sarah Y | 75 Rx | | | Jeanne | 75 Rx | | | Debra | 65 Rx | | | Elizabeth | 60 Rx | | | Alison | 55 Rx | | | Susan | 45 Rx | | | Denise | 35 Rx | | | Alice | 35 Rx | | | Aniki | 30 Rx | | | Hannah Sc | 60 | Push press |
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