DAILY WOD
 | Mon, Mar 13 2023 |  |
| 3-13-2023 STRGCON | 3-13-2023 METCON |
3-13-2023 STRGCON (Weight) EVERY 2 MINUTES FOR 12 MINUTES BUILD IN WEIGHT OF: - 3 deadlifts + 2 hang power cleans + 1 shoulder to overhead
| 1st | 120 Rx | Jamie Mon, Mar 13, 2023 Amberly Mon, Mar 13, 2023 | | 2nd | 115 Rx | Trina Mon, Mar 13, 2023 | | 3rd | 110 Rx | Robbie Mon, Mar 13, 2023 Nicole Ha Mon, Mar 13, 2023 | | 1st | 235 Rx | Caleb Nu Mon, Mar 13, 2023 Jackson Mon, Mar 13, 2023 Jeremy Mon, Mar 13, 2023 | | 2nd | 215 Rx | Cooper T Mon, Mar 13, 2023 | | 3rd | 205 Rx | Jacob M Mon, Mar 13, 2023 |
| Jeremy | 235 Rx | | | Jackson | 235 Rx | | | Caleb Nu | 235 Rx | | | Cooper T | 215 Rx | | | Jacob M | 205 Rx | | | Chase To | 195 Rx | | | Matias | 155 Rx | | | Amberly | 120 Rx | | | Jamie | 120 Rx | | | Trina | 115 Rx | | | Kevin | 115 Rx | | | Greg U | 115 Rx | | | Dustin | 115 Rx | | | Nicole Ha | 110 Rx | | | Robbie | 110 Rx | | | Gabrielle | 100 Rx | | | Matt W | 95 Rx | | | Kelly S | 95 Rx | | | Dana F | 90 Rx | | | Susie | 85 Rx | | | Alison | 85 Rx | | | Camila | 85 Rx | | | Hope | 85 Rx | | | Jada | 80 Rx | | | Jemma | 75 Rx | | | Alice | 60 Rx | | | Debra | 55 Rx | | | Denise | 50 Rx | | | Aniki | 35 Rx | | | Elizabeth | 75 | backsquats | | Susan | 35 | backsquats x6 |
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3-13-2023 METCON (Reps, Rx2, Rx3) 7 ROUNDS OF 3 MINUTES OF (20:00) MIN 1: 1 BMU + 10 DB Hang Power Cleans + 1 BMU MIN 2: AMRAP Wall Walks MIN 3: Rest Rx: BMU, 50/35, Wall Walks Rx2: BMU Practice/5 Pull-ups, 40/25, PROM Wall Walks Rx3: Pull-Up Practice/5 Ring Rows, 30/15, Wall Walk Practice/Inchworm + HR Pushups SCORE: Total reps of wall walks GOAL: >35 total reps NOTES: For this workout choose a rig movement that you can consistently maintain as the rounds go on and the reps start to accumulate you can still move for quality with. The hang power clean should be done in an unbroken set of 10 reps so be sure to choose a weight that allows you to do that. During this minute focus on keeping your transitions quick! During minute 2 your going to accumulate as many wall walks as possible. While you're working through these please focus on the quality of your reps versus the speed. We want to be sure that we are keeping our midline in a braced position and avoiding the urge to overextend putting a lot of pressure on our lower back.
| 1st | 40 Rx2 | Jamie Mon, Mar 13, 2023 | | 2nd | 39 Rx2 | Robbie Mon, Mar 13, 2023 | | 3rd | 22 Rx2 | Hope Mon, Mar 13, 2023 Nicole Ha Mon, Mar 13, 2023 | | 1st | 43 Rx | Jeremy Mon, Mar 13, 2023 | | 2nd | 42 Rx | Chase To Mon, Mar 13, 2023 | | 3rd | 40 Rx | Caleb Nu Mon, Mar 13, 2023 |
| Jeremy | 43 Rx | | | Chase To | 42 Rx | | | Caleb Nu | 40 Rx | | | Jackson | 39 Rx | | | Jacob M | 22 Rx | | | Jamie | 40 Rx2 | | | Greg U | 39 Rx2 | | | Robbie | 39 Rx2 | rx wall walks | | Cooper T | 24 Rx2 | rx wall walks | | Dustin | 23 Rx2 | | | Nicole Ha | 22 Rx2 | rx wall walks | | Hope | 22 Rx2 | | | Gabrielle | 20 Rx2 | | | Dana F | 14 Rx2 | | | Kevin | 29 Rx3 | | | Alison | 21 Rx3 | | | Matias | 21 Rx3 | | | Kelly S | 20 Rx3 | | | Susie | 19 Rx3 | | | Trina | 89 | Rx3 25# and pike push ups | | Debra | 76 | Rx3 | | Jemma | 35 | Rx2 | | Amberly | 35 | 30 lbs 5PU-10HC-3PU 1/2 WW | | Jada | 33 | Rx2 | | Justin T | 32 | Rx2 | | Matt W | 12 | Rx2 | | Elizabeth | floor press | 175 with #15 db | | Aniki | shoulder taps | 363 box | | Alice | shoulder taps | 402 floor | | Susan | shoulder taps | 253 floor | | Denise | shoulder taps | 342 from box | | Camila | Shoulder taps Rx2 | 122 |
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