DAILY WOD
 | Wed, Mar 8 2023 |  |
| 3-8-2023 WARMUP | 3-8-2023 GYMNASTY STRCON | 3-8-2023 METCON |
3-8-2023 WARMUP (No Results Tracked) 7 MIN AMRAP OF: 3 x 10 seconds per side - Scorpion Stretch 5 Slow Single Dumbbell Curl & Press 3 Clockwise/3 Counter Clockwise Halos 5 Slow Seated Single DB Shoulder Press 10 Seated Tricep Extensions 5 Left / 5 Right Single Arm Floor Press 5 Left / 5 Right Single Arm Bent Over Row 5 Slow Standing Roll Up
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3-8-2023 GYMNASTY STRCON (No Results Tracked) 3 ROUNDS OF: - 30 Second Bar Hang - 30 Second Pike Handstand Hold - 40 Second Side Plank Hold (per side) - 10 Face Down Snow Angel (slow)
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3-8-2023 METCON (Time) 7 ROUNDS OF: - 10 Unbroken Dumbbell Power Clean STRAIGHT INTO... - 50 Meter Farmer Carry Rest 1-2 Minutes Between Rounds ** If you break at any point within a round (power clean and/or farmer carry), before picking back up where you left off, you must do: 20 Jumping Lunge Rx: 50/35 Rx2: 40/25 Rx3: 30/15 SCORE: Total Time GOAL: <20 minutes NOTES: This workout is 7 rounds with your discretion of 1-2 minutes of rest between rounds. Complete your Power Cleans and go immediately into your Farmer Carry. Use your legs to help generate upward power to help guide the dumbbells to your shoulders, taking a split second at the top to take a little tension off of your grip and to take in a deep breath before descending down into your next rep. During the carries, keep your shoulders pulled back and down and avoid wide, lateral steps. Keep all your tension centered around your core to minimize inefficient displacement of the weight traveling anywhere outside of your center. Breathe and move quickly. When returning from your carry, place the weights down, shake out your arms, and rest sufficiently during your break interval before beginning your next unbroken round. If you do break, complete the 20 Jumping Lunges quickly by switching your feet in the air. Land with your feet about hip width apart in the split position to allow for a quick, stable descent to the bottom of each Lunge. Then finish off your carry before resting. Aim to keep each round between :45-2:00 per round.
| 1st | 11:28 Rx | Katie E Wed, Mar 8, 2023 | | 2nd | 12:44 Rx | Hannah Sm Wed, Mar 8, 2023 | | 3rd | 12:59 Rx | Amberly Wed, Mar 8, 2023 | | 1st | 11:19 Rx | Thomas C Wed, Mar 8, 2023 | | 2nd | 11:21 Rx | Jeremy Wed, Mar 8, 2023 | | 3rd | 12:37 Rx | Zach W Wed, Mar 8, 2023 |
| Thomas C | 11:19 Rx | questionable rest | | Jeremy | 11:21 Rx | | | Katie E | 11:28 Rx | | | Zach W | 12:37 Rx | | | Hannah Sm | 12:44 Rx | Questionable 🤨 | | Willy | 12:52 Rx | | | Amberly | 12:59 Rx | | | Jacob M | 16:48 Rx | | | Debra | 6:53 | 10# | | Carlie | 7:32 | scaled | | Chase To | 7:35 | scaled | | Jamie | 8:20 | scaled | | Pam | 9:06 | 10's | | Amanda B | 9:20 | scaled | | Mari | 9:30 | 30's | | Breanna | 9:36 | scaled | | Susan | 9:40 | 10's | | Aniki | 9:41 | 10's | | Alice | 10:11 | 15's | | Ian N | 10:30 | 25's | | Patrick | 11:04 | 1/2 40s, 1/2 50s | | Cecy | 11:10 | 25's | | Greg U | 11:15 | 30's | | Robbie | 11:15 | 20's | | Will | 11:32 | scaled | | Elizabeth | 11:39 | 10's | | Eliana | 11:40 | scaled | | Trina | 11:45 | scaled | | Dana F | 12:07 | 25s | | Laura M | 12:09 | 30s | | Matt W | 13:00 | Rx3 | | Jada | 13:05 | Rx2 | | Justin T | 13:06 | Rx2 | | Ashleigh | 13:06 | 20s | | Camila | 13:20 | Rx3 |
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