DAILY WOD
 | Mon, May 1 2023 |  |
 | Happy Birthday: Stephen |
| 5-1-2023 RUNCON | 5-1-2023 METCON |
5-1-2023 RUNCON
(Check In)
COMPLETE
- Run 200m OR 250m row OR 15/11 cal bike - FAST
* 1:00 REST
- Run 200m OR 250m row OR 15/11 cal bike - FAST
* 1:00 REST
- Run 600m OR 750m row OR 45/33 cal bike - MODERATE
* NO REST
- Run 200m OR 250m row OR 15/11 cal bike - FAST
* 1:00 REST
- Run 600m OR 750m row OR 45/33 cal bike - MODERATE
* NO REST
- Run 200m OR 250m row OR 15/11 cal bike - FAST
* 1:00 REST
- Run 400m OR 500m row OR 30/22 cal bike - MODERATE
* NO REST
- Run 200m OR 250m row OR 15/11 cal bike - FAST
| Debra | Yes | 20:33 rowed run distance | | Jada | Yes | 19:08 | | Jemma | Yes | 20:54 bike | | Justin T | Yes | 19:08 | | Mindy | Yes | 19:34 run/row | | Jeremy | Yes | 15:04 bike | | Ashleigh | Yes | 16:38 run | | Ginny | Yes | | | Greg U | Yes | 18:53 | | Katie E | Yes | 19:02 | | Elizabeth | Yes | 11:10 | | Sarah Y | Yes | ankle mishap toward the end :( | | Julia F | Yes | 16:26 | | Pam | Yes | 13:11 (half distance) | | Aniki | Yes | 14:33 (half distance) | | Cooper T | Yes | 15:38 | | Alice | Yes | 14:22 (half distance) | | Bob C | Yes | 16:57 (minus 300m) | | Jacob M | Yes | 19:02 | | Robbie | Yes | 17:42 | | Susan | Yes | 14:33 1/2 dist | | Patrick | Yes | | | Cole E | Yes | 17:22 | | Carlie | Yes | 18:20 | | Dale | Yes | Yes. Rowed | | Dana F | Yes | | | Hannah Sc | Yes | 17:08/row | | Jackson | Yes | 15:00 | | Abby | Yes | 17:08/some bike | | Joe | Yes | 15:20 | | Thomas C | Yes | 17:12 |
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5-1-2023 METCON
(Time, Rx2, Rx3)
EVERY 3 MINUTES COMPLETE:
MIN 0:00-2:00: 100m sprint + 12 barbell back squats + AMRAP power snatch
MIN 2:00-3:00: REST
Continue this pattern until you have reached 40 power snatches.
Rx: 135/95
Rx2: 95/75
Rx3: 75/55
SCORE: Total time to complete all work
GOAL: Less than 15 minutes
NOTES: The 100 meter sprint should be hard and fast each round. Each 100 meter sprint should take :25-:35 seconds. Choose a weight for the back squat that allows all 12 reps to be done in an unbroken set. For the snatches - you should have at least :40-:45 seconds to accumulate reps. The goal for this workout is to complete all 40 reps within 5 of the 2 minute windows. In order to make this happen choose a weight that allows for 8-12 reps per round. Feel free to break these up but make sure to make quick work of your rest.
During the back squats work on keeping quality reps by squatting to depth (ideally your hips pass below your knees at the bottom), while also keeping your chest up - especially as you get tired. Once the weight is in your hands for the snatch try to continuously move until the 2-minute window is up. During the 1 minute rest focus on recovery by relaxing your breathing and mentally preparing yourself to push hard on the next round!
| 1st | 7:56 Rx3 | Katie E Mon, May 1, 2023 | | 2nd | 10:31 Rx3 | Carlie Mon, May 1, 2023 | | 3rd | 10:43 Rx3 | Robbie Mon, May 1, 2023 | | 1st | 19:59 Rx | Jackson Mon, May 1, 2023 | | 2nd | 12:23 Rx2 | Justin T Mon, May 1, 2023 | | 3rd | 13:44 Rx2 | Jacob M Mon, May 1, 2023 |
| Jackson | 19:59 Rx | | | Justin T | 12:23 Rx2 | | | Jacob M | 13:44 Rx2 | | | Katie E | 7:56 Rx3 | | | Bob C | 8:00 Rx3 | 37 snatches | | Dale | 10:30 Rx3 | | | Carlie | 10:31 Rx3 | 65# | | Cole E | 10:41 Rx3 | | | Robbie | 10:43 Rx3 | | | Greg U | 11:00 Rx3 | | | Patrick | 11:00 Rx3 | | | Ashleigh | 13:22 Rx3 | | | Joe | 13:37 Rx3 | | | Dana F | 20:06 Rx3 | | | Alice | 7:32 | 35#/1/2 dist | | Pam | 7:34 | 35#/1/2 dist | | Debra | 7:36 | scaled | | Jemma | 8:00 | 35# | | Julia F | 8:00 | 45# BS/Strict Press | | Aniki | 10:26 | 20#/1/2 dist | | Abby | 10:50 | No runs | | Jada | 10:52 | 35# | | Ginny | 10:59 | 25#/1/2 dist | | Susan | 11:00 | 35#/1/2 dist | | Hannah Sc | 16:40 | 45/35 | | Jeremy | DNF | 2 rnds / 21 snatches / low back tightness | | Elizabeth | Mod WOD | scaled | | Cooper T | DNF | Back probs |
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