DAILY WOD
 | Wed, Oct 5 2022 |  |
| 10-5-2022 WARMUP | 10-5-2022 STRENGTH | 10-5-2022 METCON |
10-5-2022 WARMUP (No Results Tracked) 7 MINUTE AMRAP OF: 5 Scap Pull-Ups 5/5 Elbow Punches 5 Kang Squats 10 Box Step Overs
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10-5-2022 STRENGTH (Weight) 6-4-4* Front Squat *Start Moderate-Heavy and build to Heavy. The goal should be to start/end heavier than last week. (Score is Weight) Week 5 of 9
| 1st | 185 Rx | Kherri Wed, Oct 5, 2022 Nidia Wed, Oct 5, 2022 | | 2nd | 175 Rx | Katie E Wed, Oct 5, 2022 | | 3rd | 150 Rx | Amberly Wed, Oct 5, 2022 | | 1st | 315 Rx | Jeremy Wed, Oct 5, 2022 | | 2nd | 270 Rx | Willy Wed, Oct 5, 2022 | | 3rd | 230 Rx | Justin T Wed, Oct 5, 2022 |
| Jeremy | 315 Rx | | | Willy | 270 Rx | | | Justin T | 230 Rx | | | Cooper T | 225 Rx | | | Vince | 225 Rx | | | John O | 205 Rx | | | Nidia | 185 Rx | | | Kherri | 185 Rx | | | Katie E | 175 Rx | | | Shane H | 175 Rx | | | Zach P | 170 Rx | | | Will | 165 Rx | | | Nicholas | 160 Rx | | | Greg U | 155 Rx | | | Cole E | 155 Rx | | | Amberly | 150 Rx | | | Dale | 145 Rx | | | Noah | 145 Rx | | | Carlie | 145 Rx | | | Brittany G | 140 Rx | | | Matt Br | 135 Rx | | | Jeanne | 125 Rx | | | Dana F | 125 Rx | | | Harley | 120 Rx | | | Amanda B | 120 Rx | | | Jamie | 115 Rx | | | Matt W | 105 Rx | | | Cecy | 105 Rx | | | Eliana | 105 Rx | | | Kelly S | 100 Rx | | | Greg B | 95 Rx | | | Elizabeth | 90 Rx | | | Sarah Y | 85 Rx | | | Jada | 75 Rx | | | Pam | 70 Rx | | | Jordan Gu | 65 Rx | | | Alice | 35 Rx | | | Robbie | 125 | 3 reps |
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10-5-2022 METCON (Rounds, Rx+) 10 MINUTE AMRAP OF: 1 Rope Climb 2 Front Squats (205/145)|(145/100)* 10 Box Jump Overs (24/20) *Can be taken from the floor or rack. (Score is Rounds + Reps) Rope Climb Option 1: 1 Strict Pull-Up + 1 Strict Knees to Chest (2 Reps of Complex for 1 Rope Climb) Rope Climb Option 2: Rope Pulls (Climb Down + Climb Up x 2 for 1 Rope Climb)
| 1st | 8+5 Rx+ | Nidia Wed, Oct 5, 2022 | | 2nd | 5+3 Rx+ | Kherri Wed, Oct 5, 2022 Brittany G Wed, Oct 5, 2022 | | 3rd | 6 + 3 Rx | Jamie Wed, Oct 5, 2022 | | 1st | 8 + 5 Rx+ | Jeremy Wed, Oct 5, 2022 | | 2nd | 8+3 Rx+ | Willy Wed, Oct 5, 2022 | | 3rd | 8 Rx+ | Vince Wed, Oct 5, 2022 |
| Nidia | 8+5 Rx+ | | | Jeremy | 8 + 5 Rx+ | | | Willy | 8+3 Rx+ | | | Vince | 8 Rx+ | legless | | Brittany G | 5+3 Rx+ | | | Kherri | 5+3 Rx+ | | | Jamie | 6 + 3 Rx | | | Amberly | 6 Rx | | | Matt Br | 6 Rx | | | John O | 6 Rx | 185# | | Carlie | 6 Rx | | | Justin T | 5+5 Rx | | | Noah | 5 Rx | | | Jeanne | 8 | Plank Pulls/100 | | Katie E | 8 | Partial climbs/100 | | Alice | 8 | RR/35 | | Cole E | 8 | 145, Rope Pulls | | Will | 8 | 145, Rope Pulls | | Cecy | 7+8 | RR/75 | | Pam | 7+7 | RR/35 | | Robbie | 7+6 | 6 Db rows with 20s per RC | | Elizabeth | 7+3 | 1/2 RC, 65, step overs | | Shane H | 7 | 135 | | Dana F | 6+5 | MODWOD | | Harley | 6+4 | Plank Pulls/100 | | Amanda B | 6+2 | Plank Pulls/100 | | Greg U | 6+1 | SP/SKR/145 | | Jordan Gu | 6+1 | RR/55 | | Matt W | 6 | 95lb/Rope Pulls/20” Box | | Cooper T | 6 | SP/SKR/205 | | Dale | 6 | 1/2 rope climbs, 115#, 20” | | Sarah Y | 6 | 85, Pulls | | Jada | 5+5 | 65lb | | Kelly S | 5 | Partial climbs/ | | Nicholas | 5 | 135, Rope Pulls | | Zach P | 4 | Practice rope climbs, 115# | | Greg B | 4 | 95 |
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