Daily WOD
 | Fri, Apr 28 2023 |  |
| 4-28-2023 STRCON | 4-28-2023 METCON | Other Results |
4-28-2023 STRCON
(Weight)
IN 15 MINUTES BUILD TO:
- Heaviest 1 rep deadlift possible
| 1st | 255 Rx | Breanna Fri, Apr 28, 2023
Carlie Fri, Apr 28, 2023 | | 2nd | 225 Rx | Laura M Fri, Apr 28, 2023 | | 3rd | 215 Rx | Stephanie Fri, Apr 28, 2023
Nicole Ha Fri, Apr 28, 2023 | | 1st | 450 Rx | Jeremy Fri, Apr 28, 2023 | | 2nd | 435 Rx | Tom Fri, Apr 28, 2023 | | 3rd | 390 Rx | Willy Fri, Apr 28, 2023 |
| Jeremy | 450 Rx | | | Tom | 435 Rx | | | Willy | 390 Rx | | | Cole E | 375 Rx | | | Dale | 300 Rx | 20# PR! | | Patrick | 300 Rx | | | Cooper T | 295 Rx | sumo | | Matias | 275 Rx | | | Carlie | 255 Rx | | | Breanna | 255 Rx | | | Laura M | 225 Rx | | | Nicole Ha | 215 Rx | | | Stephanie | 215 Rx | | | Jeanne | 210 Rx | | | Amanda B | 205 Rx | | | Dana F | 200 Rx | | | Cecy | 200 Rx | | | Ashleigh | 195 Rx | PR #30! | | Robbie | 195 Rx | | | Diane | 180 Rx | | | Kelly S | 175 Rx | 30# PR! | | Alison | 165 Rx | | | Mindy | 145 Rx | | | Debra | 135 Rx | | | Alice | 135 Rx | | | Susan | 115 Rx | | | Julia F | 85 Rx | sets of 5 sdl every 90 sec |
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4-28-2023 METCON
(Rounds, Int, Sc)
13 MINUTE AMRAP OF:
- 3 bar muscle ups
- 9 box jumps
- 18 air squats to target (med ball)
Rx: 24/20
Rx2: Jumping BMU, 20/16
Rx3: 6 Ring Transitions, 16/12
SCORE: Total number of rounds completed
GOAL: More than 7 rounds
NOTES: This one is straight through with no programmed rest. Find a sustainable pace at the beginning to keep the intensity consistent through the entire workout.
For the muscle up, focus on using a strong kip swing and getting your hips high with each pull. The higher you are able to bring your hips to the bar/rings the easier the transition will be. Once you find yourself on top of bar/ rings do your best to utilize a kipping dip to minimize shoulder fatigue. Muscle ups should be done in 1-2 sets, taking no longer than 30 seconds to complete.
For the box jumps, use a powerful hip extension to land your feet on top of the box, then step down from the top. Keep a steady pace to complete these in 30 seconds or less. Focus on consistency with each rep of the air squat. Challenge yourself to complete these quickly, around 1:15-1:45 per round.
| 1st | 9+7 Int | Dana F Fri, Apr 28, 2023 | | 2nd | 9+1 Int | Nicole Ha Fri, Apr 28, 2023 | | 3rd | 9 Int | Elizabeth Fri, Apr 28, 2023
Ashleigh Fri, Apr 28, 2023 | | 1st | 13+10 Rx | Willy Fri, Apr 28, 2023 | | 2nd | 8+6 Int | Cooper T Fri, Apr 28, 2023 | | 3rd | 8 Int | Cole E Fri, Apr 28, 2023
Dale Fri, Apr 28, 2023 |
| Willy | 13+10 Rx | UB RMUs | | Dana F | 9+7 Int | | | Nicole Ha | 9+1 Int | BBMU | | Ashleigh | 9 Int | BBMU, 20’ | | Elizabeth | 9 Int | Mod wod | | Julia F | 8+14 Int | BBMU | | Cooper T | 8+6 Int | BBMU | | Diane | 8 Int | | | Dale | 8 Int | 5 pu/round | | Cole E | 8 Int | | | Cecy | 7 Int | Box BMU, 20” BJ | | Harley | 6+15 Int | | | Amanda B | 6+10 Int | | | Kelly S | 6+7 Int | RT | | Jeanne | 6+6 Int | RT | | Alison | 6+5 Int | RT | | Laura M | 6+5 Int | 20 in box jumps | | Patrick | 6+5 Int | *H2B subbed for BMU to practice hip extension | | Tom | 6+3 Int | | | Mindy | 6 Int | | | Breanna | 5+24 Int | | | Matias | 5+9 Int | RT | | Alice | 8+6 Sc | TTH | | Susan | 7+6 Sc | Ring rows | | Debra | 8+3 | Ring rows | | Stephanie | 7 | banded pull ups/step ups ,2- 45# plates/ squats to bench | | Carlie | 5 | Scaled |
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