DAILY WOD
 | Tue, Sep 12 2023 |  |
 | Happy Birthday: Christine |
| 9-12-2023 METCON | 09-12-2023 OPTIONAL COMPETE SKILLCON | 09-12-2023 OPTIONAL COMPETE ACCESSORY |
9-12-2023 METCON
(Rounds, Rx2, Rx3)
AMRAP 12:
- 12 ring dips
- 12 sumo deadlift high pulls
Rx: 115/75
Rx2: 9 ring dips, 95/65
Rx3: 12 foot assisted ring dips, 65/45
INTENDED STIMULUS
- 5-8 rounds.
- Ring dips and sumo deadlift high pulls in 1-3 sets each.
- Less than 1:00 of work on each movement.
- Complementary movements that target the shoulders.
| 1st | 8 Rx3 | Megan M Tue, Sep 12, 2023 | | 2nd | 7 + 6 Rx3 | Cecy Tue, Sep 12, 2023 | | 3rd | 7 + 5 Rx3 | Harley Tue, Sep 12, 2023 | | 1st | 6+17 Rx | Willy Tue, Sep 12, 2023 | | 2nd | 6 Rx | Thomas C Tue, Sep 12, 2023 | | 3rd | 5+22 Rx | Jeremy Tue, Sep 12, 2023 |
| Willy | 6+17 Rx | | | Thomas C | 6 Rx | | | Jeremy | 5+22 Rx | | | Jackson | 5 + 12 Rx | | | Cooper T | 6 + 4 Rx2 | | | Keith | 6 Rx2 | | | Megan M | 8 Rx3 | 55#, banded | | Cecy | 7 + 6 Rx3 | 55#, banded | | Harley | 7 + 5 Rx3 | 65# | | Marnie | 6 + 15 Rx3 | 65# | | Hannah Sm | 6 + 12 Rx3 | banded dips, 65# | | Lindsey C | 6 + 8 Rx3 | 65# | | Amanda B | 6 + 5 Rx3 | 65# | | Logan A | 6 + 5 Rx3 | 65#, banded | | Aidan | 6 + 3 Rx3 | 55#, banded | | Alison | 6 Rx3 | | | Matias | 6 Rx3 | | | Diane | 6 Rx3 | | | Breanna | 5 + 20 Rx3 | 65# | | Hannah Sc | 8 + 12 | dips on bench | | Katie E | 7 + 16 | 75#- 12 bench dips | | Kelly S | 7 | 55#, bench dips | | Sarah Y | 7 | 55#, bench dips | | Amberly | 7 | Mod WOD- injury 20 sit ups/20 jumping lunges | | Susie | 6 + 12 | 55#, box assisted | | Laura M | 5 + 15 | 65# banded dips | | Olivia M | 5 + 6 | banded/ 53# KB |
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09-12-2023 OPTIONAL COMPETE SKILLCON
(No Results Tracked)
6 SETS OF:
- 5 toes-to-bars
- 4 gymnastics kipping pull-ups
- 3 bar muscle-ups
– Rest as needed between sets.
INTENDED STIMULUS:
- In this skill session, the goal is to perform all 12 reps without coming down from the bar.
- Rest as much as needed between sets to maintain this stimulus.
- If necessary, reduce the reps to 4/3/2 or 3/2/1 depending on your capacity.
- Notice the similarities in the kip swing. If you don’t actively press down into the bar in your backswing and/or push away from the top of each rep, expect some difficulty.
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09-12-2023 OPTIONAL COMPETE ACCESSORY
(Weight)
EVERY 3:00 FOR 5 SETS:
- 10 bench presses
- :45 plank hold (on forearms)
INTENDED STIMULUS:
- Increase the loading across as many sets as possible.
- Each set of bench presses should be unbroken.
- Perform each set of planks hold unbroken, however, two sets may be necessary.
| 1st | 85# Rx | Lindsey C Tue, Sep 12, 2023 | | 2nd | 65 Rx | Kelly S Tue, Sep 12, 2023
Katie E Tue, Sep 12, 2023 | | 1st | 195 Rx | Thomas C Tue, Sep 12, 2023 | | 2nd | 185 Rx | Willy Tue, Sep 12, 2023 |
| Thomas C | 195 Rx | | | Willy | 185 Rx | | | Lindsey C | 85# Rx | | | Katie E | 65 Rx | All sets same weight | | Kelly S | 65 Rx | |
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