Daily WOD
 | Wed, Aug 23 2023 |  |
| 8-23-2023 STRENGTH | 8-23-2023 METCON | 8-23-2023 ACCESSORY |
8-23-2023 STRENGTH (Weight) EVERY 3:00 FOR 5 SETS FOR LOAD: - 1 clean pull - 1 hang power clean - 1 hang squat clean INTENDED STIMULUS: * Complete PRE-METCON - The entire complex should be unbroken.
| 1st | 175 Rx | Kherri Wed, Aug 23, 2023 | | 2nd | 135 Rx | Breanna Wed, Aug 23, 2023 Mari Wed, Aug 23, 2023 | | 3rd | 130 Rx | Harley Wed, Aug 23, 2023 | | 1st | 260 Rx | Thomas C Wed, Aug 23, 2023 | | 2nd | 255 Rx | Jeremy Wed, Aug 23, 2023 Caleb No Wed, Aug 23, 2023 | | 3rd | 235 Rx | Jackson Wed, Aug 23, 2023 |
| Thomas C | 260 Rx | | | Caleb No | 255 Rx | | | Jeremy | 255 Rx | | | Jackson | 235 Rx | | | Caleb Nu | 225 Rx | | | Matias | 205 Rx | | | Jacob O | 185 Rx | | | Kherri | 175 Rx | | | Tom | 165 Rx | | | Ian N | 155 Rx | | | Matt Br | 150 Rx | | | Dylan H | 145 Rx | | | Mari | 135 Rx | | | Breanna | 135 Rx | | | Harley | 130 Rx | | | Jamie | 125 Rx | | | Katie E | 125 Rx | | | Greg U | 125 Rx | | | Bob C | 125 Rx | | | Nicole Ha | 125 Rx | | | Lindsey C | 125 Rx | | | Carlie | 125 Rx | | | Robbie | 120 Rx | | | Jenn | 105 Rx | | | Eliana | 100 Rx | | | Julia F | 95 Rx | | | Ashleigh | 90 Rx | | | Trina | 85 Rx | | | Alison | 85 Rx | | | Cecy | 85 Rx | | | Taylor T | 85 Rx | | | Sophia | 85 Rx | | | Elizabeth | 75 Rx | | | Megan M | 75 Rx | | | Natalie P | 75 Rx | | | Sarah Y | 65 Rx | | | Pam | 50 Rx | | | Debra | 45 Rx | | | Susan | 40 Rx | | | Aniki | 40 Rx | |
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8-23-2023 METCON (Reps, Int, Sc) FOR TOTAL COMBINED REPS AMRAP 2: - Knees-to-elbows * Rest 1:00 AMRAP 4: - 5 knees-to-elbows - 7 wall-ball shots * Rest 2:00 AMRAP 6: - 5 knees-to-elbows - 7 wall-ball shots - 9 box jump-overs Rx: 20/14, 24/20 Rx2: Knees to Chest, 14/10, 24/20 Rx3: Knee Raises, 10/6, 20/12 (step permitted) NTENDED STIMULUS - 30+ reps in the first AMRAP. - 36+ reps in the second AMRAP. - 84+ reps in the third AMRAP. - Loading and lower reps should allow for maintaining unbroken sets. - In today’s workout, scale range of motion on the knees-to-elbows. Athletes should be able to complete at least 5 reps of the variation they choose. - Encourage athletes to use a medicine ball load that allows for unbroken sets of 7 reps every round. Maintain height. - Push athletes to perform box jump-overs, while scaling the box height. If necessary, athletes may step up and over the box.
| 1st | 213 Rx | Mari Wed, Aug 23, 2023 | | 2nd | 196 Rx | Nicole Ha Wed, Aug 23, 2023 | | 3rd | 157 Rx | Jamie Wed, Aug 23, 2023 | | 1st | 244 Rx | Jacob O Wed, Aug 23, 2023 | | 2nd | 184 Rx | Jackson Wed, Aug 23, 2023 | | 3rd | 180 Rx | Matias Wed, Aug 23, 2023 |
| Jacob O | 244 Rx | | | Mari | 213 Rx | | | Nicole Ha | 196 Rx | | | Jackson | 184 Rx | 30#, 30” | | Matias | 180 Rx | | | Dylan H | 175 Rx | | | Matt Br | 170 Rx | | | Caleb Nu | 168 Rx | | | Jamie | 157 Rx | | | Caleb No | 152 Rx | | | Bob C | 151 Rx | | | Thomas C | 119 Rx | Didn’t finish last round per interruptions 👶🏼 | | Jeremy | 89 Rx | DNF | | Taylor T | 258 Int | | | Sophia | 251 Int | | | Robbie | 232 Int | V-ups/12#/20” | | Megan M | 217 Int | | | Ashleigh | 211 Int | | | Alison | 206 Int | | | Ian N | 193 Int | | | Eliana | 184 Int | | | Cecy | 173 Int | | | Greg U | 168 Int | | | Kherri | 148 Int | K2T/ttb | | Jenn | 146 Int | | | Lindsey C | 139 Int | K2T/14#/20” BJO | | Tom | 116 Int | | | Julia F | 240 Sc | | | Elizabeth | 222 Sc | 40-72-110. 40Vup,thenKR,#10WB,16BJ | | Trina | 210 Sc | | | Sarah Y | 210 Sc | | | Katie E | 206 Sc | 14# WB, 20” step-overs, knee raises | | Harley | 201 Sc | | | Debra | 194 Sc | | | Carlie | 174 Sc | | | Pam | 165 Sc | | | Natalie P | 152 Sc | | | Breanna | 140 Sc | | | Aniki | 139 Sc | | | Susan | 134 Sc | |
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8-23-2023 ACCESSORY (Check In) 4 SETS OF: - 50-m farmers carry - 20 weighted hip extensions (20/14) * Rest 1:00-2:00 between sets. - Go as heavy as possible on the farmers carry. - If you really want a challenge, perform the farmers carry with two loaded barbells. - Use a weight vest to add load to the hip extensions. - The weight should allow you to perform at least 10 hip extensions unbroken.
| Elizabeth | Yes | Yes | | Ashleigh | Yes | 20#, 12 reps | | Lindsey C | Yes | 44#/14# WB | | Thomas C | Yes | | | Jackson | Yes | |
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