Daily WOD
 | Wed, Dec 7 2022 |  |
| 12-7-2022 SKILLWORK | 12-7-2022 WARMUP | 12-7-2022 METCON |
12-7-2022 SKILLWORK
(No Results Tracked)
EMOM x 12 MINUTES
MIN 1 - 7-10 Wide Grip Pull-Ups
MIN 2 - :45 Kneeling Banded Pull-Downs*
MIN 3 - :45 EZ Cardio Choice
*Think about pulling band to sternum...replicating the ROM of the C2B Pull-Up.
(No Measure)
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12-7-2022 WARMUP
(No Results Tracked)
3 ROUNDS
10 Tempo Ring Rows → Ring Rows → 3-5 Wide Grip Pull-Ups*
10 Banded Upright Rows → Band Pull-Aparts → Kneeling Banded Pull-Downs
:45 EZ Cardio of Choice
*Can be banded.
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12-7-2022 METCON
(Rounds, Rx+)
AMRAP x 14 MINUTES
7 Chest to Bar Pull-Ups (Rx - Pullups)
14 Alt. DB Goblet Box Step-Ups (Athlete Choice, Heavy)|(24/20)
21 Sit-Ups
(Score is Rounds + Reps)
| 1st | 7 Rx+ | Robbie Wed, Dec 7, 2022 | | 2nd | 6+20 Rx+ | Brittany G Wed, Dec 7, 2022 | | 3rd | 5+12 Rx+ | Cecy Wed, Dec 7, 2022 | | 1st | 6+12 Rx+ | Vince Wed, Dec 7, 2022 | | 2nd | 6+7 Rx+ | Jeremy Wed, Dec 7, 2022
Wade Wed, Dec 7, 2022 | | 3rd | 6 Rx+ | Willy Wed, Dec 7, 2022 |
| Robbie | 7 Rx+ | | | Brittany G | 6+20 Rx+ | 35lb DB | | Vince | 6+12 Rx+ | | | Wade | 6+7 Rx+ | 40# | | Jeremy | 6+7 Rx+ | | | Willy | 6 Rx+ | 70# | | Cecy | 5+12 Rx+ | | | Laura M | 4+1 Rx+ | 35# | | Kherri | 6+17 Rx | 35# | | Justin T | 5+7 Rx | | | Greg U | 5 +5 Rx | 35# | | Matt Br | 4 + 21 Rx | 50 # | | Cole E | 6 + 19 | 30#, banded | | Jada | 6+12 | Scaled | | Elizabeth | 6 + 10 | banded, 15#, 16” | | Carlie | 6 + 9 | 25#, banded | | Hannah Sm | 6 + 7 | 25# | | Katie E | 6 | banded, 35# | | Pam | 5+37 | Masters | | Harley | 5+35 | Banded pullups, 25# | | Aniki | 5+31 | Masters | | Jeanne | 5 + 26 | banded, 35# | | Gabrielle | 5 + 21 | 20#, banded | | Cooper T | 5 + 12 | 35#, banded | | Tyler V | 5+7 | Banded pullups, 25# | | Taylor T | 5 | Banded pullups, 20# | | Matt W | 4+21 | Scaled | | Alice | 4+18 | Masters | | Susan | 4+7 | Masters | | Jenn | 4+5 | Banded pullups, 20# | | Breanna | 4 | Banded pullups, 30# |
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