DAILY WOD
 | Mon, Feb 27 2023 |  |
 | Happy Birthday: Kelly S & Taylor A |
| 2-27-2023 WARMUP | 2-27-2023 METCON |
2-27-2023 WARMUP (No Results Tracked) 4 MIN AMRAP OF: - :30 bike - 4 bootstrappers - 4 groiners w/ worlds greatest stretch INTO... 3 ROUNDS OF: - 4 alternating lunges - 6 box step ups - 8 barbell dealifts INTO... 2 ROUNDS OF: - 8 alternating lunges - 4 box jumps - 2 barbell deadlifts
|
2-27-2023 METCON (Rounds, Rx2, Rx3) 14 MIN AMRAP OF: - 12 Alternating Lunges - 8 Box Jump - 2 Barbell Deadlift - 12 Alternating Lunges - 8 Box Jump - 4 Barbell Deadlift - 12 Alternating Lunges - 8 Box Jump - 6 Barbell Deadlift ...Continue Increasing Deadlift Reps by 2 Rx: 275/185, 24/20' Rx2: 225/155, 20/16' step ups allowed Rx3: 185/125, 16/12' step ups allowed SCORE: Last round of deadlifts completed + any extra reps completed GOAL: Finish the round of 14 deadlifts NOTES: So, for this one, the lunges and box jumps stay the same each round, but the deadlift reps go up by 2. For the lunges, focus on keeping your forward shin vertical and drive out of both your front heel and back toes every rep. Your legs will be super tired when you approach the box so make sure you're ready to clear the edge. Drop to a lower height if you're worried you're gonna eat it. The deadlift weight you choose should be moderately heavy. You should feel confident that you can do it for 10 unbroken reps, when fresh. That doesn't mean go unbroken through 2-4-6-8-10, though. It'd be smart to do sets of 2-5 reps at a time, making sure to reset in a good position for every rep.
| 1st | 14+14 Rx | Kherri Mon, Feb 27, 2023 | | 2nd | 16+20 Rx2 | Katie E Mon, Feb 27, 2023 | | 3rd | 14+14 Rx2 | Cecy Mon, Feb 27, 2023 | | 1st | 14+23 Rx2 | Shane H Mon, Feb 27, 2023 Cooper T Mon, Feb 27, 2023 | | 2nd | 12+5 Rx2 | Patrick Mon, Feb 27, 2023 | | 3rd | 8+10 Rx2 | Steve S Mon, Feb 27, 2023 |
| Kherri | 14+14 Rx | | | Katie E | 16+20 Rx2 | 185#, 16” box first time ever JUMPS! Thank you, Thomas! | | Cooper T | 14+23 Rx2 | | | Shane H | 14+23 Rx2 | | | Cecy | 14+14 Rx2 | So proud of you Katie!!!!! | | Laura M | 12+12 Rx2 | | | Angie | 12+6 Rx2 | | | Patrick | 12+5 Rx2 | | | Breanna | 10+22 Rx2 | 165# | | Steve S | 8+10 Rx2 | | | Jeanne | 16+30 Rx3 | | | Pam | 16 Rx3 | 75# | | Kelly S | 16 Rx3 | 20” box s/ups some jumps | | Carlie | 14+21 Rx3 | #135 & 20” box | | Julia F | 14+14 Rx3 | | | Diego | 14+7 Rx3 | | | Trina | 14+2 Rx3 | Rx3 | | Alice | 12+26 Rx3 | 85# | | Greg U | 12+24 Rx3 | 20” Box Jumps | | Gabrielle | 12+2 Rx3 | | | Susan | 12 Rx3 | 75# | | Elizabeth | 16+20 | Back squat | | Debra | 14+20 | 85# | | Camila | 14+16 | 85# | | Hannah Sc | 14+4 | scaled | | Faith | 8+10 | 85, step | | Diane | OPEN WOD | scaled | | Harley | OPEN WOD | scaled | | Dale | OPEN WOD | scaled | | Lindsey C | OPEN WOD | let’s freaking go Katie!! |
|