DAILY WOD
 | Mon, Mar 20 2023 |  |
 | Happy Birthday: Eli |
| 3-20-2023 CALICON | 3-20-2023 METCON |
3-20-2023 CALICON (Time) PART 1: 2 ROUNDS OF: - 10 inverted supinated grip row - 10 pike pushups - 10/side kneeling windmill press PART 2: 2 ROUNDS OF: - :30 chin over bar hold (accumulated) - :30 plank hold/side w/ one foot off ground - 10 pronated snow angels
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3-20-2023 METCON (Rounds, Rx2, Rx3) ON A 16:00 RUNNING CLOCK: - 800m run OR 1000m row OR 60/44 cal bike AT 6:00 BEGIN A 10:00 AMRAP OF: - 12 wall ball - 1 wall walk Rx: 20/14, wall walk Rx2: 16/12, PROM wall walk Rx3: 12/10, inchworm + HR pushup SCORE: Total rounds + reps completed GOAL: Run/Row/Bike <5:00; AMRAP of >7 rounds NOTES: Definitely be smart about the calories/distance you choose on the bike/row. If you know you can get it done in 4:30 or less, then go for it. If you aren't sure, it may be a good idea to reduce the calories/distance so that you get 1:00-1:30 to rest before you start the AMRAP. While you might be tempted to do the wall balls unbroken, your quads will likely say otherwise. Consider breaking them up into 7-5 from the jump but commit to only taking that one break each set. If doing 12 unbroken is easy for you, consider going with the Extra Challenge reps! Take your time on the wall walk. Press continuously through your hands and shoulders, reach your toes up as high on the wall as you can, and keep your head reaching back toward the wall.
| 1st | 9+20 Rx | Jamie Mon, Mar 20, 2023 | | 2nd | 8 Rx | Kherri Mon, Mar 20, 2023 | | 3rd | 7+8 Rx | Carlie Mon, Mar 20, 2023 | | 1st | 11+3 Rx | Jackson Mon, Mar 20, 2023 | | 2nd | 11 Rx | Thomas C Mon, Mar 20, 2023 | | 3rd | 10+12 Rx | Jeremy Mon, Mar 20, 2023 |
| Jackson | 11+3 Rx | 1000m row | | Thomas C | 11 Rx | | | Jeremy | 10+12 Rx | 800m run - 3:27 | | Chase To | 10+10 Rx | | | Jamie | 9+20 Rx | | | Kherri | 8 Rx | 800 run- 4:37 | | Carlie | 7+8 Rx | | | Justin T | 7 Rx | | | Matias | 6+10 Rx | | | Katie E | 9+12 Rx2 | 14#- 1000m row-4:04 | | Robbie | 9+5 Rx2 | Full walks | | Sarah Y | 8 Rx2 | Row 1000 | | Jeanne | 8 Rx2 | | | Greg U | 7 + 8 Rx2 | | | Jada | 7+6 Rx2 | | | Bob C | 7 Rx2 | | | Dana F | 7 Rx2 | 14# | | Diane | 6 Rx2 | | | Debra | 10 Rx3 | | | Alison | 8+4 Rx3 | | | Trina | 7+5 Rx3 | | | Ashleigh | 6 + 4 Rx3 | 800m run - 3:35, wall walks (actually flat on the wall today 🥳) | | Matt W | 6 Rx3 | | | Breanna | 6 Rx3 | | | Susan | 9 | Mod | | Pam | 8 | 6#/full walks | | Denise | 8 | Mod | | Aniki | 8 | Mod | | Susie | 6+2 | scaled | | Elizabeth | 5+12 | 200m x 4, 12 inches BS#35, 18 lunges |
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