DAILY WOD
 | Mon, Apr 10 2023 |  |
| 1 MILE RUN | 04-10-2023 METCON | Other Results |
1 MILE RUN (Time, Endurance) COMPLETE FOR TIME: - 1600m run NOTES: This will be a baseline test that we will use as a “test” for before we do Murph and then retest before we do Murph. Get ready for some conditioning work! If you need to modify this, you certainly can either bike 120/88 cals or row 2000m.
| 1st | 7:43 Rx | Ashleigh Mon, Apr 10, 2023 | | 2nd | 8:05 Rx | Hope Mon, Apr 10, 2023 | | 3rd | 8:11 Rx | Jada Mon, Apr 10, 2023 | | 1st | 5:51 Rx | Vince Mon, Apr 10, 2023 | | 2nd | 6:14 Rx | Willy Mon, Apr 10, 2023 | | 3rd | 7:20 Rx | Jeremy Mon, Apr 10, 2023 |
| 1st | 7:42 Rx | Amberly Wed, Sep 11, 2019 | | 2nd | 7:43 Rx | Ashleigh Mon, Apr 10, 2023 | | 3rd | 8:05 Rx | Hope Mon, Apr 10, 2023 | | 1st | 5:27 Rx | Jacob O Wed, Sep 2, 2020 | | 2nd | 5:51 Rx | Vince Mon, Apr 10, 2023 | | 3rd | 6:14 Rx | Willy Mon, Apr 10, 2023 |
| Vince | 5:51 Rx | 2nd | | Willy | 6:14 Rx | 3rd | | Jeremy | 7:20 Rx | 4th | | Jackson | 7:29 Rx | 5th | | Diego | 7:30 Rx | 6th | | Ashleigh | 7:43 Rx | 2nd | | Hope | 8:05 Rx | 3rd | | Jada | 8:11 Rx | 4th | | Thomas C | 8:12 Rx | | | Thomas C | 8:12 Rx | 8th | | Cooper T | 8:15 Rx | 9th | | Justin T | 8:21 Rx | 10th | | Jemma | 8:22 Rx | 5th | | Matt W | 8:35 Rx | 11th | | Robbie | 8:36 Rx | 8th | | Greg U | 8:41 Rx | 12th Row | | Matias | 8:45 Rx | 13th Bike | | Jeanne | 8:56 Rx | | | Cecy | 9:07 Rx | 12th | | Elizabeth | 9:20 Rx | run 8 200s | | Katie E | 9:30 Rx | PR | | Katie E | 9:30 Rx | | | Alison | 9:31 Rx | 14th | | Carlie | 9:33 Rx | 15th | | Gabriel | 9:34 Rx | 2000m row | | Dana F | 9:37 Rx | | | Jamie | 9:44 Rx | 16th | | Laura M | 10:26 Rx | 17th | | Tom | 11:13 Rx | 15th | | Stephanie | 7:16 | 19th 3800m bike | | Naomi | 11:03 | 24th bike 4800 | | Aniki | 11:10 | row 1500 | | Pam | 12:50 | walk 1200 | | Susan | 12:50 | 26th walk 1200 | | Alice | 12:50 | 26th walk 1200 | | Trina | ✔️ | row-scaled | | Mindy | ✔️ | scaled |
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04-10-2023 METCON (Time, Rx2, Rx3) COMPLETE FOR TIME, BROKEN HOWEVER YOU LIKE: - 120 American kettlebell swings - 120 box jumps Rx: 53/35, 24/20 Rx2: 44/26, 20/16 (step ups allowed) Rx3: 35/18, 16/12 (step ups allowed) SCORE: Total time GOAL: Less than 15 minutes NOTES: Today, you get to pick your own adventure! Split up the total amount of work however you’d like to! For example you could do 6 sets of 20 reps of each movement, or 12 sets of 10 reps of each movement. On kettlebell swings, initiate the movement by driving your hips backwards and pulling the KB into that hip and stand tall quickly to drive the KB up overhead, punching it into the overhead position with full extension of the arms where the biceps are next to the ears. While on the box jumps, choose a steady pace and don’t go too fast to where you burn out, but can maintain moving the whole time!
| 1st | 11:55 Rx | Nicole Ha Mon, Apr 10, 2023 | | 2nd | 15:35 Rx | Carlie Mon, Apr 10, 2023 | | 3rd | 15:50 Rx | Cecy Mon, Apr 10, 2023 | | 1st | 12:07 Rx | Willy Mon, Apr 10, 2023 | | 2nd | 13:00 Rx | Cooper T Mon, Apr 10, 2023 | | 3rd | 13:05 Rx | Thomas C Mon, Apr 10, 2023 |
| Nicole Ha | 11:55 Rx | 6 sets of 20 😝 | | Willy | 12:07 Rx | | | Cooper T | 13:00 Rx | | | Thomas C | 13:05 Rx | | | Jeremy | 13:13 Rx | | | Jackson | 15:19 Rx | 30' box | | Carlie | 15:35 Rx | | | Justin T | 15:38 Rx | | | Vince | 15:38 Rx | 70#/24“ | | Cecy | 15:50 Rx | | | Laura M | 16:32 Rx | | | Hope | 19:23 Rx | | | Robbie | 9:56 Rx2 | 20 inch box | | Jeanne | 10:52 Rx2 | | | Dana F | 11:06 Rx2 | 35/step ups | | Jada | 12:22 Rx2 | | | Jamie | 12:41 Rx2 | 30#, 24” box | | Katie E | 12:54 Rx2 | 35#, 16” jumps | | Matias | 13:46 Rx2 | | | Alison | 14:11 Rx2 | | | Greg U | 14:46 Rx2 | | | Ashleigh | 16:02 Rx2 | 20 in | | Gabriel | 16:32 Rx2 | 19:20 | | Alice | 9:14 Rx3 | 90 reps each/Masters 20# | | Mindy | 10:26 Rx3 | | | Pam | 11:39 Rx3 | 15# | | Susan | 12:55 Rx3 | 90 reps each/Masters 13# | | Stephanie | 13:40 Rx3 | 26#, 9” | | Trina | 14:40 Rx3 | | | Aniki | 15:30 Rx3 | 90 reps each/Masters 10# | | Diego | 16:00 Rx3 | 24” box | | Tom | 19:37 Rx3 | 100 reps/each | | Elizabeth | 9:25 | 12'/sit ups for kbs | | Jemma | 12:21 | scaled | | Matt W | 13:05 | scaled | | Naomi | 14:28 | Mod box/glute bridge for kbs |
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