Daily WOD
 | Sat, Sep 9 2023 |  |
 | Happy Birthday: David F |
| 09-09-2023 PARTNER WOD | 09-09-2023 OPTIONAL COMPETE STRENGTH |
09-09-2023 PARTNER WOD
(Time, Sc, Fnd)
3 ROUNDS FOR TIME OF:
- 100' DB/KB walking lunges
- 400m run
- 10 wall walks
- 500m row
Rx: 70/53
Rx2: 53/35, 7 wall walks (PROM 🤙🏻)
Rx3: 35/26, 5 wall walks (PROM 🤙🏻)
INTENDED STIMULUS
- 20:00 to 25:00.
- Lunges in 1-2 sets and in 1:30-2:30.
- Run in less than 2:15, wall walks in 3:00 or less, and rowing in 2:15 or less.
- Heavier than usual lunges 😳.
- Partner switch at any point on each movement, but run together!
| 1st | 23:49 Rx | Mari Sat, Sep 9, 2023 | | 2nd | 25:30 Rx | Hannah Sm Sat, Sep 9, 2023
Lindsey C Sat, Sep 9, 2023 | | 3rd | 22:30 Fnd | Jamie Sat, Sep 9, 2023
Robbie Sat, Sep 9, 2023 | | 1st | 18:10 Rx | Jackson Sat, Sep 9, 2023 | | 2nd | 21:23 Rx | Thomas C Sat, Sep 9, 2023 | | 3rd | 21:23 Fnd | Dustin Sat, Sep 9, 2023 |
| Jackson | 18:10 Rx | Solo, 2 Rounds | | Thomas C | 21:23 Rx | W/ Dustin | | Mari | 23:49 Rx | W/ Katie | | Lindsey C | 25:30 Rx | W/ Hannah | | Hannah Sm | 25:30 Rx | W/ Lindsey | | Dustin | 21:23 Fnd | W/ Thomas, 40# | | Robbie | 22:30 Fnd | W/ Jamie | | Jamie | 22:30 Fnd | W/ Robbie | | Megan M | 23:36 Fnd | W/ Logan | | Logan A | 23:36 Fnd | W/ Megan | | Ashleigh | 25:25 Fnd | W/ Kelly 7 WW | | Kelly S | 25:25 Fnd | W/ Ashleigh | | Katie E | 23:49 | W/ Mari PROM WW |
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09-09-2023 OPTIONAL COMPETE STRENGTH
(Weight)
EVERY 1:30 FOR 10 SETS:
- 3 push press
INTENDED STIMULUS:
- Look for the percentages to be between 75-85% of your 1-rep max.
- Think about keeping the barbell in contact with the shoulders while you are in the dip-drive phase. On the return, think about pulling the bar back to the shoulders and then into the bottom of the dip.
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