DAILY WOD
 | Tue, Oct 18 2022 |  |
| 10-18-2022 WARMUP | 10-18-2022 STRENGTH | 10-18-2022 METCON | 10-18-2022 COOLDOWN |
10-18-2022 WARMUP (No Results Tracked) EVERY 2:00 x 3 SETS 30 Single Unders** 5 Lunge + Lunge + Air Squat 5 Barbell Deadlifts Mobility in Remainder of Time** *Switch to Double Unders in Sets 2/3 **Mobility Suggestions → Bootstrappers, Groiners, Cossack Squats
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10-18-2022 STRENGTH (Weight) 4-2-2* Front Squat *Start Heavy and end Heavy+. Goal is to start and end heavier than last week. (Score is Weight) Week 7 of 9
| 1st | 205 Rx | Nidia Tue, Oct 18, 2022 | | 2nd | 200 Rx | Kherri Tue, Oct 18, 2022 | | 3rd | 165 Rx | Amberly Tue, Oct 18, 2022 | | 1st | 300 Rx | Thomas C Tue, Oct 18, 2022 Willy Tue, Oct 18, 2022 | | 2nd | 245 Rx | Jacob M Tue, Oct 18, 2022 | | 3rd | 225 Rx | Cole E Tue, Oct 18, 2022 John O Tue, Oct 18, 2022 |
| Willy | 300 Rx | | | Thomas C | 300 Rx | | | Jacob M | 245 Rx | | | John O | 225 Rx | | | Cole E | 225 Rx | | | Jordan Go | 205 Rx | | | Nidia | 205 Rx | 1 for 212 | | Kherri | 200 Rx | | | Ian N | 185 Rx | | | Gabriel | 175 Rx | | | Amberly | 165 Rx | 1 rep at 185 | | Noah | 155 Rx | | | Patrick | 130 Rx | | | Robbie | 130 Rx | | | Cecy | 125 Rx | | | Susie | 115 Rx | | | Diane | 115 Rx | for 1 | | Hannah Sm | 115 Rx | | | Elizabeth | 95 Rx | to box | | Julia F | 85 Rx | | | Dana F | 140 | BSquat |
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10-18-2022 METCON (Rounds, Rx+) AMRAP x 8 MINUTES 30 Double Unders 5 Front Squats (155/105)|(115/75) (Score is Rounds + Reps)
| 1st | 9 Rx+ | Nidia Tue, Oct 18, 2022 | | 2nd | 8 +34 Rx+ | Amberly Tue, Oct 18, 2022 | | 3rd | 8+33 Rx+ | Kherri Tue, Oct 18, 2022 | | 1st | 10 Rx+ | Willy Tue, Oct 18, 2022 | | 2nd | 8+34 Rx+ | Thomas C Tue, Oct 18, 2022 | | 3rd | 4+20 Rx+ | Jacob M Tue, Oct 18, 2022 |
| Willy | 10 Rx+ | | | Nidia | 9 Rx+ | | | Amberly | 8 +34 Rx+ | | | Thomas C | 8+34 Rx+ | | | Kherri | 8+33 Rx+ | | | Jacob M | 4+20 Rx+ | | | Robbie | 7 Rx | | | Elizabeth | 9 | singles, 65# to box | | Julia F | 8+10 | Singles | | Cecy | 8 + 8 | Singles/75# | | John O | 7+60 | Singles | | Hannah Sm | 7 + 14 | singles/ 75# | | Noah | 7 | Single Unders | | Dana F | 6+30 | 95# bs, singles | | Jordan Go | 6+30 | 115/singles | | Diane | 6 + 20 | singles, 65# | | Gabriel | 6 | 95/singles | | Susie | 5 + 56 | singles, 75# | | Cole E | 5+33 | 115/singles | | Ian N | 5 + 18 | single, single, double, 115# | | Patrick | 4+42 | Singles |
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10-18-2022 COOLDOWN (No Results Tracked) 2 ROUNDS FOR RECOVERY :45/:45 Groiner Stretch 1:00 Butterfly Stretch 1:30 EZ Cardio Choice
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