Daily WOD
 | Wed, Sep 6 2023 |  |
| 09-06-2023 SKILLCON | 09-06-2023 METCON | 09-06-2023 OPTIONAL COMPETE STAMINA | 09-06-2023 OPTIONAL CHAD PREP | Other Results |
09-06-2023 METCON (Reps, Int, Sc) EMOM 12: - EVEN: 6 strict pull-ups + 12 push-ups + 18 air squats - ODD: Max-rep double-unders Rx: As written Rx2: 4 strict pull-ups + 8 push-ups + 12 air squats Rx3: 6 ring rows + 8 knee push-ups + 10 air squats | Max-rep single-unders INTENDED STIMULUS - Modified Cindy done in under 1:00 with :45 worth of double-under attempts. - As long as athletes can hit full range of motion during the odd minutes, they can work for :45-1:00 to accumulate as many double-under reps - or attempts - as possible. - Scores will vary based on how athletes approach this workout.
| 1st | 750 Int | Elizabeth Wed, Sep 6, 2023 | | 2nd | 640 Int | Cecy Wed, Sep 6, 2023 | | 3rd | 500 Int | Alison Wed, Sep 6, 2023 | | 1st | 477 Rx | Willy Wed, Sep 6, 2023 | | 2nd | 329 Rx | Jeremy Wed, Sep 6, 2023 | | 3rd | 240 Rx | Jacob O Wed, Sep 6, 2023 |
| Willy | 477 Rx | | | Jeremy | 329 Rx | | | Jacob O | 240 Rx | | | Jackson | 218 Rx | | | Caleb No | 157 Rx | | | Ian N | 782 Int | scap pulls | | Elizabeth | 750 Int | Band | | Dale | 660 Int | Singles | | Cecy | 640 Int | 3 spu | | Alison | 500 Int | | | Sophia | 431 Int | band | | Taylor T | 423 Int | band | | Mari | 360 Int | Doubles 3-8-12 | | Thomas C | 334 Int | | | Aidan | 275 Int | band | | Susie | 260 Int | | | Greg U | 199 Int | | | Amberly | 180 Int | 4/8/12 kip & foot injury so low doubles | | Justin T | 177 Int | | | Sarah Y | 60 Int | Doubles/band | | Matias | 29 Int | | | Katie E | 695 Sc | 6RR, 8PU, 12AS | | Debra | 530 Sc | | | Susan | 320 Sc | | | Hannah Sc | 300 Sc | | | Tom | 278 Sc | | | Kherri | 260 Sc | Green band | | Ginny | 240 Sc | | | Dana F | 220 Sc | 3 banded, 6 push-up, 12 air squats | | Pam | 195 Sc | | | Trina | 180 Sc | | | Laura M | 163 Sc | 4 banded pullups, 8 pushups, 12 air squats, DU | | Lindsey C | 110 Sc | Banded PU, DU | | Marnie | 100 Sc | Strict pullups, DU | | Megan M | 75 Sc | DU | | Cooper T | 70 Sc | 3 strict pullups, DU | | Logan A | 59 Sc | DU | | Hope | 32 Sc | 4 banded pullups, some knee, 12 air squats, DU | | Jamie | 310 | RX2 at home. sub BB rows | | Eliana | Dnf (ill) | scaled | | Aniki | Alt Wod | scaled | | Alice | No jumping (eye surg) | scaled | | Lindsey H | ?? | scaled |
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09-06-2023 OPTIONAL COMPETE STAMINA (Calories) 10 SETS FOR CALORIES: - :30 bike at 60 RPMs - :20 bike at 70 RPMs - :10 bike at 80+ RPMs - 1:00 bike sub 60 RPMs INTENDED STIMULUS: - Additional monostructural volume to help increase cardiorespiratory endurance and longer workout stamina
| 1st | 151.2 | Aidan Wed, Sep 6, 2023 | | 2nd | 141.4 | Lindsey C Wed, Sep 6, 2023 | | 3rd | 65.5 | Debra Wed, Sep 6, 2023 | | 1st | 188.4 Rx | Thomas C Wed, Sep 6, 2023 | | 2nd | 183 Rx | Dale Wed, Sep 6, 2023 | | 3rd | 128 | Justin T Wed, Sep 6, 2023 |
| Thomas C | 188.4 Rx | | | Dale | 183 Rx | Couldn’t get faster than 70 | | Aidan | 151.2 | | | Lindsey C | 141.4 | 50/60/70RPM | | Justin T | 128 | scaled | | Debra | 65.5 | scaled |
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09-06-2023 OPTIONAL CHAD PREP (Time) PART 1: 5 SETS FOR TIME: 100-m DB farmers carry (20/35) – Rest 2:00 between sets. – Use two DBs. PART 2: 4 ROUNDS FOR REPS: :20 walking lunges :10 rest Rest 2:00 4 ROUNDS FOR REPS: :20 box step-ups (20 in) :10 rest NOTES - This is week one in our preparation for the hero workout Chad that will take place on November 10, 2023. - This extra work is meant to help you prepare for this workout. - Use option such as weight and height of the box that represents how you plan to attack the game day workout on 11/10/2023.
| Dale | 9:14 Rx | Part 1. 35#, 1min rest(1:13,3:16,5:19,7:20,9: :14. 65 box step ups w 12# vest. 14 | | Katie E | Did it Rx | 35# DBs - 60 lunges/60 step ups | | Elizabeth | Yes | 16”box |
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