Daily WOD
 | Thu, Jul 13 2023 |  |
 | Happy Birthday: Jake D |
7-13-2023 METCON
(Time)
EVERY 3 MINUTES FOR 21 MINUTES OF:
- 3 power cleans
- 24 wall balls
- 3 power cleans
Rx: 185/125
Rx2: 155/105
Rx3: 135/85
SCORE: Slowest round time
GOAL: < 2:30
NOTES: Speed through the sequence of cleans - wall balls - cleans, then rest with the remaining time before the start of the next 3-minute window. Your goal is to have at least 30 seconds of rest before the start of the next round, so customize weights or reps accordingly.
Use a HEAVY weight on the cleans - these do not need to be done unbroken. Focus on a strong hip drive as you pull the bar to your front rack position. Brace your core and keep your back flat as you bring the weights back down. 3 reps should take 30 seconds or less.
Push to keep the wall balls unbroken. Keep your torso upright and explosively extend the hip and throw the ball to your target. Aim to keep the 24 reps in under 1 minute.
| 1st | 1:29 | Kherri Thu, Jul 13, 2023 | | 2nd | 1:30 | Harley Thu, Jul 13, 2023 | | 3rd | 1:36 | Brittany S Thu, Jul 13, 2023 | | 1st | 1:21 Rx | Jackson Thu, Jul 13, 2023 | | 2nd | 1:30 | Dylan H Thu, Jul 13, 2023 | | 3rd | 1:44 | Connor Thu, Jul 13, 2023 |
| Jackson | 1:21 Rx | | | Kherri | 1:29 | Rx2 | | Dylan H | 1:30 | Rx3 | | Harley | 1:30 | Rx3 | | Brittany S | 1:36 | Rx2 | | Julia F | 1:40 | Rx3 mb cleans for wb | | Connor | 1:44 | Rx3 95# | | Ashleigh | 1:50 | Rx3 10# | | Cecy | 1:55 | 1:55 rx3 12# | | Amanda B | 2:03 | Rx3 | | Alison | 2:17 | 2:17 sc | | Cooper T | 2:19 | 2:19 rx2 | | Katie E | 2:24 | 105#, 14#WB 🤮 | | Laura M | 2:25 | Rx3. 85/ 12lbs, 12 reps last 2 rnds | | Dana F | 2:27 | 12# rx2 | | Matias | 2:49 | Rx3 | | Joe S | 2:59 | Rx2 | | Tom | 3:00 | Rx3 | | Grant | Got it done | 135# | | Ethan | Got it done | 75# |
|
