DAILY WOD
 | Mon, Nov 21 2022 |  |
| 11-21-2022 WARMUP | 11-21-2022 STRENGTH | 11-21-2022 METCON |
11-21-2022 WARMUP (No Results Tracked) 2 ROUNDS 10/10 Ankle Rollouts 8 Bootstrappers 8 Alt. Bird Dogs Into… AMRAP x 5 MINUTES 30 Single Unders* 6 Alt. Lunges 6 Push-Up to Pike 6 Alt. Knee Raises * Switch to Double Unders at halfway
|
11-21-2022 STRENGTH (Weight) 6-4-2-6-4-2* Bench Press *Start Moderate and build to Heavy. Second wave should be heavier than the first. (Score is Weight)
| 1st | 135 Rx | Nidia Mon, Nov 21, 2022 | | 2nd | 120 Rx | Julia F Mon, Nov 21, 2022 | | 3rd | 100 Rx | Aidan Mon, Nov 21, 2022 Hannah Sm Mon, Nov 21, 2022 | | 1st | 235 Rx | Caleb Nu Mon, Nov 21, 2022 Jeremy Mon, Nov 21, 2022 | | 2nd | 210 Rx | Vince Mon, Nov 21, 2022 Justin T Mon, Nov 21, 2022 | | 3rd | 205 Rx | Will Mon, Nov 21, 2022 |
| Jeremy | 235 Rx | | | Caleb Nu | 235 Rx | | | Justin T | 210 Rx | | | Vince | 210 Rx | | | Will | 205 Rx | | | Cooper T | 175 Rx | | | Greg U | 155 Rx | | | Bob C | 150 Rx | | | Nidia | 135 Rx | | | Dale | 135 Rx | | | Dustin | 135 Rx | | | Julia F | 120 Rx | | | Alex P | 105 Rx | | | Hannah Sm | 100 Rx | | | Aidan | 100 Rx | | | Laura M | 95 Rx | | | Jeanne | 90 Rx | | | Katie E | 90 Rx | | | Robbie | 90 Rx | | | Carlie | 90 Rx | | | Maddy | 80 Rx | | | Mari | 80 Rx | | | Connie | 75 Rx | | | Pam | 75 Rx | 1 rep | | Elizabeth | 60 Rx | | | Susan | 55 Rx | | | Debra | 45 Rx | | | Alice | 45 Rx | | | Aniki | 35 Rx | | | Dana F | 25 Rx | Db | | Brittany G | N/A Rx | Hurt shoulders |
|
11-21-2022 METCON (Reps, Rx+) TRIPLE ALTERNATING TABATA (12 MIN.) MOVEMENT 1 - Single DB Front Squat (35/20)|(20/15) MOVEMENT 2 - Knees to Elbow MOVEMENT 3 - Double Unders (Score is Total Reps)
| 1st | 469 Rx+ | Mari Mon, Nov 21, 2022 | | 2nd | 401 Rx+ | Brittany G Mon, Nov 21, 2022 | | 3rd | 312 Rx+ | Nidia Mon, Nov 21, 2022 | | 1st | 459 Rx+ | Vince Mon, Nov 21, 2022 | | 2nd | 394 Rx+ | Caleb Nu Mon, Nov 21, 2022 | | 3rd | 389 Rx+ | Jeremy Mon, Nov 21, 2022 |
| Mari | 469 Rx+ | | | Vince | 459 Rx+ | | | Brittany G | 401 Rx+ | | | Caleb Nu | 394 Rx+ | | | Jeremy | 389 Rx+ | | | Nidia | 312 Rx+ | | | Laura M | 283 Rx+ | | | Justin T | 272 Rx+ | | | Will | 478 Rx | | | Elizabeth | 640 | Knee raises, #15,singles | | Jeanne | 600 | knee raises/singles | | Katie E | 595 | knee raises/singles | | Maddy | 565 | knee raise/singles | | Dale | 562 | Kr | | Julia F | 506 | knee raises/singles | | Greg U | 455 | singles | | Connie | 455 | FTTB/Lateral plate steps | | Aidan | 402 | Kr, 20# | | Susan | 399 | FTTB/singles | | Debra | 381 | Scaled | | Pam | 373 | FTTB/singles | | Alice | 285 | FTTB/singles | | Dustin | 285 | scaled | | Aniki | 278 | FTTB/lateral plate steps | | Carlie | 275 | scaled | | Dana F | 260 | V ups, | | Bob C | 235 | push ups for DUBS | | Cooper T | Counting is hard | knee raises | | Alex P | :) | scaled |
|