DAILY WOD
 | Thu, Sep 21 2023 |  |
 | Gymversary: Alice(5) |
| 09-21-2023 METCON | 09-21-2023 POST WOD SKILLCON | 09-21-2023 OPTIONAL COMPETE METCON | 09-21-2023 MOBILITY |
09-21-2023 METCON
(Rounds, Rx2, Rx3)
AMRAP 10:
- 10/7 calories on any machine
- 5 shuttle runs
* 1 shuttle run = 25 ft down + 25 ft back.
INTENDED STIMULUS
- 5+ rounds.
- Advanced athletes should push for 7+ rounds.
- Keep the calories and shuttles to less than 1:00 each.
- Recover on the machine.
| 1st | 7+3 Rx | Olivia M Thu, Sep 21, 2023 | | 2nd | 7 Rx | Lindsey C Thu, Sep 21, 2023 | | 3rd | 6+11 Rx | Carlie Thu, Sep 21, 2023 | | 1st | 7+3 Rx | Jeremy Thu, Sep 21, 2023 | | 2nd | 7+1 Rx | Thomas C Thu, Sep 21, 2023 | | 3rd | 6+13 Rx | Jackson Thu, Sep 21, 2023 |
| Olivia M | 7+3 Rx | | | Jeremy | 7+3 Rx | | | Thomas C | 7+1 Rx | | | Lindsey C | 7 Rx | | | Jackson | 6+13 Rx | | | Carlie | 6+11 Rx | | | Mari | 6+10 Rx | | | Cecy | 6+10 Rx | | | Keith | 6+8 Rx | | | Madison | 6+8 Rx | | | Dana F | 6+5 Rx | | | Susie | 6+1 Rx | | | Alison | 6+1 Rx | | | Ashleigh | 6+1 Rx | | | Matias | 6 Rx | | | Ian N | 6 Rx | | | Jenn | 5+7 Rx | |
|
09-21-2023 OPTIONAL COMPETE METCON
(Rounds)
AMRAP 10:
1-2-3-4-5… etc.
- Deadlift (185/135)
- Deficit handstand push-ups (4/2')
INTENDED STIMULUS
- 7+ rounds for most.
- You should be able to do 5+ reps of whatever version of the handstand push-up chosen.
- Great opportunity to get after a more challenging gymnastics movement.
-Maintain unbroken deadlifts for as many sets as possible.
STRATEGY
- There is lot of time to work, so look to hang on to the barbell for as many unbroken sets as possible. You want to try and give yourself as much time on the handstand push-ups as possible because they are going to get tough.
- Do not push yourself to failure on the handstand push-ups even if it means performing fast singles or doubles.
- Rest on the handstand push-ups, not the deadlifts.
| 1st | 10 | Lindsey C Thu, Sep 21, 2023 |
| Lindsey C | 10 | 135#\25# DB strict press |
|
09-21-2023 MOBILITY
(No Results Tracked)
2 SETS OF:
- :30 cobra stretch
- :30 alternating scorpion stretch
|
