DAILY WOD
 | Wed, Sep 20 2023 |  |
| 09-20-2023 PREWOD SKILLCON | 09-20-2023 PARTNER METCON | 09-20-2023 OPTIONAL COMPETE STAMINA | 09-20-2023 MOBILITY |
09-20-2023 PREWOD SKILLCON (No Results Tracked) ACCUMULATE: - 40 alternating handstand shoulder taps * Stomach facing the wall NOTES: - Focus on solid reps with great mechanics over simply moving fast to get the work done. AKA - SLOW DOWN AND FOCUS.
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09-20-2023 PARTNER METCON (Time, Rx2, Rx3) 3 ROUNDS FOR TIME: - 40 toes-to-bars - 12 wall walks * One athlete works at a time. Athletes may alternate as they see fit. Rx: As written Rx2: Toes-to-chest, 8 wall walks Rx3: 30 hanging knee raises 12 inch worms INTENDED STIMULUS - 11:00-15:00. - Toes-to-bar in sets of 5+ before breaking. - Continuous movement during the wall walks. - One person works at a time while the other rests.
| 1st | 8:30 Rx | Mari Wed, Sep 20, 2023 | | 2nd | 9:56 Rx | Jamie Wed, Sep 20, 2023 | | 3rd | 12:17 Rx | Kherri Wed, Sep 20, 2023 | | 1st | 7:09 Rx | Jackson Wed, Sep 20, 2023 Jeremy Wed, Sep 20, 2023 | | 2nd | 8:32 Rx | Caleb No Wed, Sep 20, 2023 | | 3rd | 10:02 Rx | Thomas C Wed, Sep 20, 2023 |
| Jeremy | 7:09 Rx | W/ Jackson | | Jackson | 7:09 Rx | W/ Jeremy | | Mari | 8:30 Rx | | | Caleb No | 8:32 Rx | W/ Mom | | Jamie | 9:56 Rx | W/ Carlie | | Thomas C | 10:02 Rx | W/ Cooper | | Kherri | 12:17 Rx | W/ Baylor | | Laura M | 14:30 Rx | W/ Hope | | Kelly S | 7:22 Rx2 | | | Sarah Y | 7:22 Rx2 | | | Pam | 8:00 Rx2 | | | Cecy | 8:00 Rx2 | | | Ian N | 8:30 Rx2 | | | Jenn | 8:32 Rx2 | W/ Son | | Katie E | 8:34 Rx2 | | | Keith | 8:34 Rx2 | | | Megan M | 9:19 Rx2 | W/ Logan | | Logan A | 9:19 Rx2 | W/ Meagan | | Dale | 9:40 Rx2 | All reps ;prom wall walks ; 4:30 for half reps | | Lindsey C | 10:00 Rx2 | solo - half reps | | Cooper T | 10:02 Rx2 | W/ Thomas | | Susie | 11:37 Rx2 | | | Justin T | 11:37 Rx2 | | | Greg U | 14:12 Rx2 | | | Matt Br | 14:12 Rx2 | | | Hope | 14:30 Rx2 | W/ Laura | | Alice | 7:29 Rx3 | | | Ginny | 7:29 Rx3 | | | Trina | 7:51 Rx3 | | | Debra | 7:51 Rx3 | | | Carlie | 9:56 Rx3 | W/ Jamie | | Kelly P | 12:50 Rx3 | W/ Rebecca | | Rebecca P | 12:50 Rx3 | W/ Kelly | | Harley | N/A Rx2 | MODWOD | | Breanna | N/A Rx2 | MODWOD |
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09-20-2023 OPTIONAL COMPETE STAMINA (No Results Tracked) ON A 25:00 CLOCK: - :45 Airbike (slow-to-moderate) - :15 Airbike (fast) INTENDED STIMULUS - 25:00 of continuous movement. - Learn to recover from hard efforts with sustainable, slower paces. STRATEGY - Use the first 10:00 to warm up by going slower than necessary for both paces. - After 10:00, pick up the intensity for both the slower and faster paces until the 20:00 mark. - In the final 5:00, dial back to a very slow pace for :45 and sprint for :15 to finish the workout.
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