DAILY WOD
 | Fri, Sep 30 2022 |  |
| 9-30-2022 WARMUP | 9-30-2022 METCON | 9-30-2022 STRENGTH |
9-30-2022 WARMUP (No Results Tracked) 2 ROUNDS 10 Alt. PVC Pass Thrus + Lunge 10 Air Squats w/ :01 Pause at the Bottom* 10 V-Ups** 8 Up Downs *Round 2 complete Jumping Air Squats to Target **Round 2 complete Kipping Knees to Chest Into... 1 ROUND 10 PVC Snatch Grip Deadlifts 10 PVC OHS 10 PVC Behind The Neck Push Press 8 Kipping Knee Raises or Toes to Bar
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9-30-2022 METCON (Time, Rx+) 4 ROUNDS FOR TIME* 22 Toes to Bar 11 Overhead Squats (155/105)|(115/75) *Each time you break during a set of 22 T2B (no penalty when finishing the set)...perform 10 Jumping Air Squats to 6' Target. Each time you break during a set of 11 OHS (no penalty when finishing the set)...perform 5 Up-Down Over Bar. (Score is Time)
| 1st | 19:40 Rx+ | Nidia Fri, Sep 30, 2022 | | 2nd | 11:42 Rx | Heather J Fri, Sep 30, 2022 | | 3rd | 5:20 | Denise Fri, Sep 30, 2022 | | 1st | 6:51 Rx | Willy Fri, Sep 30, 2022 | | 2nd | 9:55 Rx | Justin T Fri, Sep 30, 2022 | | 3rd | 7:04 | Noah Fri, Sep 30, 2022 |
| Nidia | 19:40 Rx+ | | | Willy | 6:51 Rx | | | Justin T | 9:55 Rx | | | Heather J | 11:42 Rx | | | Denise | 5:20 | Masters | | Debra | 5:34 | knee raises/35 | | Aniki | 5:59 | Masters | | Brittany G | 6:24 | 2 rounds RX….it was the 116lbs 😂 (But rly it was a hurt shoulder) | | Noah | 7:04 | 65#, Knee Raises | | Cole E | 7:22 | Front Squat 75#, TTR | | Katie E | 9:12 | knee raises/65 | | Dustin | 9:35 | 45#, TTR | | Elizabeth | 9:40 | KR, 35 | | Jeanne | 10:00 | knee raises/40 | | Matt Br | 10:36 | #85 | | Amanda B | 10:43 | knee raises/55 | | Gabriel | 11:01 | Knee Raises | | Sarah Y | 11:13 | knee raises/45 | | Harley | 11:59 | knee raises/55 | | Natalie H | 12:06 | knee raises/55 | | Breanna | 12:23 | knee raises/55 | | Susie | 12:44 | knee raises/35 | | Laura M | 14:19 | 55#, TTB | | Jacob M | 24:21 | TTB, 95# |
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9-30-2022 STRENGTH (Weight) 4 SETS* 2 Pausing Snatch Deadlifts** + 1 Snatch Pull -Rest As Needed b/t Sets- *All working sets should be Mod-Heavy...about 80-85% of 1RM Snatch. 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 | 116 Rx | Brittany G Fri, Sep 30, 2022 | | 2nd | 115 Rx | Robbie Fri, Sep 30, 2022 Nidia Fri, Sep 30, 2022 | | 3rd | 105 Rx | Heather J Fri, Sep 30, 2022 Breanna Fri, Sep 30, 2022 | | 1st | 200 Rx | Thomas C Fri, Sep 30, 2022 | | 2nd | 195 Rx | Willy Fri, Sep 30, 2022 | | 3rd | 155 Rx | Jacob M Fri, Sep 30, 2022 |
| Thomas C | 200 Rx | | | Willy | 195 Rx | | | Jacob M | 155 Rx | | | Justin T | 145 Rx | | | Cole E | 125 Rx | | | Brittany G | 116 Rx | Love you Robbie and Nidia 😘 | | Nidia | 115 Rx | That's my barbell massacre partner destroying the competition! 😆 Go Brittany! | | Robbie | 115 Rx | | | Noah | 115 Rx | | | Gabriel | 115 Rx | | | Breanna | 105 Rx | | | Dustin | 105 Rx | | | Heather J | 105 Rx | | | Katie E | 95 Rx | | | Amanda B | 95 Rx | | | Harley | 95 Rx | | | Jeanne | 85 Rx | | | Susie | 85 Rx | | | Sarah Y | 85 Rx | | | Matt Br | 85 Rx | | | Laura M | 85 Rx | | | Hannah Sm | 85 Rx | | | Natalie H | 75 Rx | | | Debra | 65 Rx | | | Elizabeth | 50 Rx | | | Denise | 45 Rx | | | Aniki | 45 Rx | |
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