DAILY WOD
 | Fri, Aug 18 2023 |  |
| 8-18-2023 ACCESSORY WORK 1 | 8-18-2023 METCON | 8-18-2023 ACCESSORY WORK 2 |
8-18-2023 ACCESSORY WORK 1 (Reps) EVERY 2:00 FOR 5 SETS: 1-5 strict chest-to-bar pull-ups * On the 5th set, perform as many unbroken reps as possible. * Perform this PRE-METCON.
| 1st | 25 | Trina Fri, Aug 18, 2023 Debra Fri, Aug 18, 2023 | | 2nd | 15 | Mindy Fri, Aug 18, 2023 | | 3rd | 9 | Kelly S Fri, Aug 18, 2023 | | 1st | 5 Rx | Thomas C Fri, Aug 18, 2023 | | 2nd | 1 Rx | Dylan H Fri, Aug 18, 2023 |
| Thomas C | 5 Rx | | | Dylan H | 1 Rx | | | Debra | 25 | Banded | | Trina | 25 | Bar row | | Mindy | 15 | Blue band | | Kelly S | 9 | Banded | | Katie E | 8 | Banded | | Harley | 8 | Banded | | Cecy | 7 | Banded | | Ashleigh | 6 | banded | | Breanna | 6 | Banded | | Lindsey C | 5 | Banded | | Jamie | 3 | Banded |
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8-18-2023 METCON (Time, Rx2, Rx3) 3 ROUNDS FOR TIME: - 15 burpees-to-target - 50 double-unders - 15 burpees-to-target - 50 crossovers Rx: As written Rx2: 25 DU/crossovers Rx3: 10 burpees, single unders/speed-step INTENDED STIMULUS (NOTES) - 12:00-18:00. - Burpees in :45-1:30, double-unders in :30-1:15, crossovers in :30-1:15 - Bodyweight workout as a break from the two high-intensity pieces before and after it and an opportunity to work skills under fatigue.
| 1st | 17:23 Rx | Harley Fri, Aug 18, 2023 | | 2nd | 18:50 Rx | Lindsey C Fri, Aug 18, 2023 | | 3rd | 14:01 Rx2 | Mindy Fri, Aug 18, 2023 | | 1st | 19:30 Rx | Justin T Fri, Aug 18, 2023 | | 2nd | 11:52 Rx2 | Jeremy Fri, Aug 18, 2023 | | 3rd | 15:43 Rx2 | Thomas C Fri, Aug 18, 2023 |
| Harley | 17:23 Rx | | | Lindsey C | 18:50 Rx | if time spent doing DU was recorded my time would be negative. | | Justin T | 19:30 Rx | | | Jeremy | 11:52 Rx2 | 50 dubs instead of crossovers | | Mindy | 14:01 Rx2 | 10 burpees | | Carlie | 14:02 Rx2 | | | Jamie | 14:51 Rx2 | | | Thomas C | 15:43 Rx2 | 50 DUs | | Ashleigh | 15:46 Rx2 | 50 DU practice, 50 crossovers | | Kelly S | 16:02 Rx2 | 15 brpees, 100 singles, 50 crossovers | | Sophia | 16:50 Rx2 | | | Cooper T | 17:45 Rx2 | | | Jeanne | 19:08 Rx2 | | | Greg U | 19:23 Rx2 | | | Dylan H | 10:11 Rx3 | | | Debra | 13:18 Rx3 | scaled | | Aniki | 14:25 Rx3 | | | Cecy | 14:37 Rx3 | 15 Burpees, 100 SU/SS | | Elizabeth | 14:58 Rx3 | 15 B2T,2x singles | | Katie E | 16:01 Rx3 | 15 B2T, 2x singles | | Hannah Sc | 16:40 Rx3 | 10 burpees, SU, crossovers | | Breanna | 16:42 Rx3 | | | Pam | 17:00 Rx3 | | | Alice | 17:31 Rx3 | | | Susan | 20:00 Rx3 | | | Trina | 10:30 | 2 rounds | | Dale | 15:12 | 15 burpees; 100 singles 6x |
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8-18-2023 ACCESSORY WORK 2 (Calories) EMOM 5: :30 max calorie row EMOM 5: :40 max calorie row EMOM 5: :45 max calorie row EMOM 5: :50 max calorie row INTENDED STIMULUS (NOTES): - Interval rowing workout. - Score is the total calories rowed across the 20:00. - 250/200+ total calories. Advanced athletes should push over 300 calories.
| Thomas C | 283 Rx | | | Lindsey C | 190 Rx | | | Katie E | 118 | EMOM for 3 on each | | Ashleigh | 100 | EMOM for 3 of each | | Kelly S | 96 | EMOM for 3 of each | | Mindy | 83 | 10 min |
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