Daily WOD
 | Wed, Aug 16 2023 |  |
| JERRY | 8-16-2023 ACCESSORY WORK 1 | 8-16-2023 ACCESSORY WORK 2 |
JERRY (Time, Int, Sc, HEROS 3) Rx - FOR TIME: - 1600m Run - 2000/1600m Row - 1600m Run Rx2 - FOR TIME: - 1200m Run - 1600/1200m Row - 1200m Run Rx3 - FOR TIME: - 800m Run - 1200/800m Row - 800m Run
| 1st | 25:22 Rx | Cecy Wed, Aug 16, 2023 | | 2nd | 26:40 Rx | Jeanne Wed, Aug 16, 2023 | | 3rd | 26:55 Rx | Julia F Wed, Aug 16, 2023 | | 1st | 26:22 Rx | Matt Br Wed, Aug 16, 2023 | | 2nd | 26:25 Rx | Caleb No Wed, Aug 16, 2023 | | 3rd | 26:31 Rx | Dylan H Wed, Aug 16, 2023 |
| 1st | 24:40 Rx | Brittany G Thu, Nov 18, 2021 Rylee Thu, Nov 18, 2021 | | 2nd | 25:22 Rx | Cecy Wed, Aug 16, 2023 | | 3rd | 26:40 Rx | Jeanne Wed, Aug 16, 2023 | | 1st | 23:15 Rx | Chase To Thu, Nov 18, 2021 | | 2nd | 25:55 Rx | Zach W Thu, Nov 18, 2021 | | 3rd | 26:22 Rx | Matt Br Wed, Aug 16, 2023 |
| Cecy | 25:22 Rx | 2nd 3 sec PR. + 17 miles | | Matt Br | 26:22 Rx | 3rd | | Caleb No | 26:25 Rx | 4th | | Dylan H | 26:31 Rx | 5th | | Cooper T | 26:33 Rx | 6th | | Jeanne | 26:40 Rx | 3rd | | Julia F | 26:55 Rx | 4th bike 4800 | | Robbie | 27:20 Rx | 5th | | Shane H | 27:28 Rx | 9th | | Hope | 28:19 Rx | 7th | | Katie E | 28:51 Rx | 8th 2:44 PR | | Thomas C | 29:04 Rx | | | Lindsey C | 29:08 Rx | 10th | | Lindsey H | 29:18 Rx | 11th bike 4800 | | Aidan | 29:22 Rx | | | Caleb Nu | 30:00 Rx | 10th | | Alison | 30:24 Rx | 12th | | Jamie | 30:31 Rx | 13th | | Sophia | 31:27 Rx | 14th | | Taylor T | 31:32 Rx | 15th | | Dale | 31:41 Rx | 13th | | Dana F | 31:41 Rx | 16th | | Tom | 32:48 Rx | 14th | | Matias | 33:39 Rx | 15th | | Amberly | 34:00 Rx | | | Elizabeth | 19:59 Int | 19th Rx 2 | | Eddie | 26:57 Int | 16th | | Grant | 27:23 Int | 17th | | Hannah Sc | 19:11 Sc | 20th | | Debra | 8:19 | 21st 400/400/400 | | Trina | 11:16 | 22nd 400/400/400 | | Alice | 19:34 | 23rd rx3 | | Susan | 22:40 | 25th rx3 | | Ginny | 22:40 | 25th rx3 | | Greg U | 24:58 | 18th rx2 |
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8-16-2023 ACCESSORY WORK 1 (Weight) FOR LOAD: Every 1:30 for 10 sets: 3 hang power snatches – Above the knee. INTENDED STIMULUS (NOTES): - Complete each lift at 60% or better based on the percentages of your 1-rep-max. - Increase loading on every set. Each jump should be relatively small. - Think about jumping the weight up to your overhead position and driving your elbows up and back to help keep the bar close. On the return, think about pushing the bar back to the hang position.
| Trina | 85 Rx | | | Lindsey C | 75 Rx | Did not read the 60% part 😬 | | Debra | 35 Rx | |
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8-16-2023 ACCESSORY WORK 2 (Check In) 4 SETS OF: 10 single-leg GHD hip extensions/leg 5 weighted box step-ups/leg (20 in) INTENDED STIMULUS (NOTES): - In Accessory – I, use a pair of DBs or KBs to add load to the box step-ups. Increase load across as many sets as possible. - On the single-leg GHD hip extensions, move the foot platform back to make the movement easier. The more your hips are on the large pad, the easier the movement will be. - Rest as needed between sets.
| Katie E | Yes | Single leg is no joke. 20#s | | Lindsey C | Yes | 20# |
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