DAILY WOD
 | Sat, Sep 30 2023 |  |
| 09-30-2023 SATURDAY WOD | 09-30-2023 OPTIONAL COMPETE STRCON | 09-30-2023 OPTIONAL COMPETE EMOM |
09-30-2023 SATURDAY WOD
(Rounds)
IN TEAMS OF 3, AMRAP 30 OF:
- 750m row
- 30 DB deadlifts
- 30 DB goblet squats
- Use two DBs on deadlifts; use one DB on goblet squats.
- 'Waterfall' style rotation of athletes
Rx: 35/20
Rx2: 30/15
Rx3: 25/10
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09-30-2023 OPTIONAL COMPETE STRCON
(Weight)
FOR LOAD:
5-5-3-3-1-1:
- Thruster
INTENDED STIMULUS:
- Begin the first set of 5 around 60% of your best thruster and increase your loading across each set.
- Take the barbell from a rack if it is available. If not, your first rep may be a squat clean from the floor.
- You goal should be to find a heavy single following the first session.
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09-30-2023 OPTIONAL COMPETE EMOM
(Check In)
EMOM 12:
Min. 1 | 64 double-unders
Min. 2 | 4 wall walks
Min. 3 | 16 alternating DB hang power cleans (35/50 lb)
INTENDED STIMULUS:
- Move through each minute as quickly as possible and then take advantage of the remaining time for rest.
- Adjust the reps or the weight of the DBs to ensure you finish each movement within the minute.
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