DAILY WOD
 | Mon, Apr 3 2023 |  |
| 04-03-2023 CALICON | 04-03-2023 METCON |
04-03-2023 CALICON (No Results Tracked) 3 ROUNDS OF: - 10 ring rows - :30 bar hang - 10 pushups + 4 shoulder taps - :30 handstand hold - 10 prone snow angels - :30 side plank hold/side
|
04-03-2023 METCON (Time, Rx2, Rx3) COMPLETE FOR TIME: - 40 air squats - 20 devil press - 40 air squats * 1:00 rest - 40 air squats - 40 DB clean and jerks - 40 air squats * 1:00 rest - 40 air squats - 20 devil press - 40 air squats Rx: 50/35 (single DB) Rx2: 40/25 (single DB) Rx3: 30/15 (single DB) SCORE: Total time to complete all work GOAL: Under 20:00 NOTES: This whole workout is based on pace. Find a steady and maintainable pace from start to finish. With that, ensure that you are moving on your squats with PERFECT form, even as we get later and the WOD and want to get lazy or sloppy. For the Devil Press, it’s up to you how to accomplish the burpee portion, but remember - hopping your feet in and out is gonna make your HR skyrocket more than stepping it out. Finally, for the Clean & Jerks, keep that stable midline and ensure full extension of the arms over head while standing all the way up before returning the DBs back to the floor. Be smart and have fun!!
| 1st | 13:18 Rx | Kherri Mon, Apr 3, 2023 | | 2nd | 16:36 Rx | Katie E Mon, Apr 3, 2023 | | 3rd | 17:30 Rx | Lindsey C Mon, Apr 3, 2023 | | 1st | 13:30 Rx | Willy Mon, Apr 3, 2023 | | 2nd | 15:55 Rx | Caleb Nu Mon, Apr 3, 2023 | | 3rd | 16:41 Rx | Thomas C Mon, Apr 3, 2023 |
| Kherri | 13:18 Rx | | | Willy | 13:30 Rx | | | Caleb Nu | 15:55 Rx | | | Katie E | 16:36 Rx | | | Thomas C | 16:41 Rx | | | Lindsey C | 17:30 Rx | Are we starting Murph training?! | | Jacob M | 18:31 Rx | | | Vince | 20:13 Rx | Two #50 db | | Robbie | 12:25 Rx2 | 20 c&j — oops | | Gabrielle | 13:51 Rx2 | | | Cooper T | 14:40 Rx2 | | | Cecy | 14:59 Rx2 | | | Dale | 17:17 Rx2 | | | Justin T | 18:04 Rx2 | | | Dana F | 19:06 Rx2 | | | Matias | 19:10 Rx2 | | | Patrick | 19:55 Rx2 | | | Susie | 20:00 Rx2 | 20# | | Pam | 11:47 Rx3 | | | Debra | 14:58 Rx3 | | | Jeanne | 17:01 Rx3 | 20# DB | | Hannah Sc | 17:25 Rx3 | | | Jada | 17:51 Rx3 | scaled | | Jemma | 18:05 Rx3 | | | Alex P | 18:52 Rx3 | | | Bob C | 22:40 Rx3 | | | Tom | 24:15 Rx3 | | | Aniki | 11:22 | Masters | | Elizabeth | 11:45 | 30airsquat,20 ghd,40goodmornings,20ghd | | Alison | 16:32 | scaled |
|