DAILY WOD
 | Fri, Sep 15 2023 |  |
 | Happy Birthday: Veronica |
 | Gymversary: Shane H(5) |
| 09-15-2023 METCON | 09-15-2023 POST-METCON SKILLCON | 09-15-2023 OPTIONAL COMPETE STRCON | 09-15-2023 OPTIONAL COMPETE METCON |
09-15-2023 METCON (Time, Rx2, Rx3) 3 ROUNDS FOR TIME: - 40 Russian KB swings - 20 box jump-overs Rx: 53/35, 24/20” Rx2: 35/26, 20/12” Rx3: 26/18, 20/12” step overs INTENDED STIMULUS: - 6:00-10:00. - Ideally the KB swing sets are unbroken. - Athletes should keep moving on the box jump-overs, one rep at a time.
| 1st | 8:06 Rx | Kherri Fri, Sep 15, 2023 | | 2nd | 8:25 Rx | Hope Fri, Sep 15, 2023 | | 3rd | 9:00 Rx | Laura M Fri, Sep 15, 2023 | | 1st | 5:10 Rx | Willy Fri, Sep 15, 2023 | | 2nd | 5:55 Rx | Thomas C Fri, Sep 15, 2023 | | 3rd | 6:34 Rx | Jackson Fri, Sep 15, 2023 |
| Willy | 5:10 Rx | | | Thomas C | 5:55 Rx | | | Jackson | 6:34 Rx | | | Shane H | 6:53 Rx | | | Kherri | 8:06 Rx | | | Zach W | 8:23 Rx | | | Hope | 8:25 Rx | | | Laura M | 9:00 Rx | | | Justin T | 9:32 Rx | | | Katie E | 4:56 Rx2 | 35# 12” jumps all the way over the box | | Jeanne | 5:21 Rx2 | | | Elizabeth | 5:35 Rx2 | | | Cecy | 6:12 Rx2 | | | Dale | 6:54 Rx2 | 53# kb; 3 plates | | Kelly S | 6:56 Rx2 | | | Mindy | 7:45 Rx2 | | | Greg U | 8:20 Rx2 | Jump overs | | Sophia | 8:34 Rx2 | | | Taylor T | 8:36 Rx2 | | | Logan A | 9:18 Rx2 | | | Tom | 9:23 Rx2 | | | Bianca | 4:40 Rx3 | | | Dana F | 7:01 Rx3 | 35# step overs | | Alice | 7:05 Rx3 | | | Trina | 7:13 Rx3 | | | Pam | 8:23 Rx3 | 3. 45# plates jump overs | | Hannah Sc | 8:39 | scaled |
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09-15-2023 POST-METCON SKILLCON (Time) ACCUMULATE: - 200-m single-arm DB overhead carry * Switch arms as needed.
| 1st | 2:09 Rx | Kherri Fri, Sep 15, 2023 Cecy Fri, Sep 15, 2023 | | 2nd | 2:16 Rx | Logan A Fri, Sep 15, 2023 | | 3rd | 2:19 Rx | Dana F Fri, Sep 15, 2023 | | 1st | 1:43 Rx | Jackson Fri, Sep 15, 2023 | | 2nd | 1:44 Rx | Shane H Fri, Sep 15, 2023 | | 3rd | 1:54 Rx | Willy Fri, Sep 15, 2023 |
| Jackson | 1:43 Rx | | | Shane H | 1:44 Rx | | | Willy | 1:54 Rx | #50 | | Tom | 2:07 Rx | | | Cecy | 2:09 Rx | | | Kherri | 2:09 Rx | | | Logan A | 2:16 Rx | | | Dana F | 2:19 Rx | | | Hannah Sc | 2:20 Rx | | | Laura M | 2:30 Rx | 35# | | Mindy | 2:40 Rx | 20# | | Trina | 2:42 Rx | 25# | | Zach W | 2:45 Rx | 35# | | Justin T | 2:46 Rx | 50# | | Kelly S | 6:56 Rx | | | Elizabeth | Yes Rx | | | Katie E | Did It. Rx | Did 200m on EACH ARM.🤦🏻♀️ 35# | | Dale | Did it Rx | 30 | | Pam | Did it | 15# | | Greg U | ? Rx | 35# |
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09-15-2023 OPTIONAL COMPETE STRCON (Weight) 7 SETS OF: - 2 clean pulls - 1 power clean INTENDED STIMULUS: - In today’s strength session, build to a heavy set of the complex. - For all three lifts, feel free to re-grip at the bottom and take a moment to reset yourself. Do not treat these sets as touch-and-go reps. - Aim to finish your final set around 90%+ of your best 1-rep power clean.
| 1st | 110 Rx | Mindy Fri, Sep 15, 2023 Trina Fri, Sep 15, 2023 | | 2nd | 85 Rx | Katie E Fri, Sep 15, 2023 Elizabeth Fri, Sep 15, 2023 | | 3rd | 75# Rx | Pam Fri, Sep 15, 2023 | | 1st | 265 Rx | Thomas C Fri, Sep 15, 2023 | | 2nd | 245 Rx | Zach W Fri, Sep 15, 2023 | | 3rd | 235 Rx | Justin T Fri, Sep 15, 2023 |
| Thomas C | 265 Rx | | | Zach W | 245 Rx | | | Justin T | 235 Rx | | | Greg U | 145 Rx | | | Dale | 135 Rx | | | Trina | 110 Rx | | | Mindy | 110 Rx | | | Elizabeth | 85 Rx | | | Katie E | 85 Rx | Lift, talk talk talk talk, lift. | | Pam | 75# Rx | |
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09-15-2023 OPTIONAL COMPETE METCON (Reps) EMOM 16: Minute 1 | :30 calorie bike Minute 2 | :30 GHD sit-ups INTENDED STIMULUS: - Constant movement in both exercises for each of the :30 intervals. - 7-12+ calories on the bike. - 12-18+ GHD sit-ups. STRATEGY: - Use the first round to feel out your capacity in both movements. Then, try to hold that pace for the entire 16:00. - Challenge yourself not to decrease in reps by 5 or more in either exercise. - Expect the bike to make the GHD sit-ups more difficult. Remember to use your arms and straighten your legs on the way up.
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