Daily WOD
 | Mon, Oct 2 2023 |  |
| 10-2-2023 METCON | 10-2-2023 OPTIONAL COMPETE GRUNT | 10-2-2023 OPTIONAL COMPETE STAMINA | 10-2-2023 MOBILITY |
10-2-2023 METCON
(Time, Int, Sc)
3 ROUNDS FOR TIME OF:
20 wall-ball shots
20 deadlifts
20 box jumps
20 push presses
20 toes-to-bars
* Rest 1:00
Rx: 20/14, 115/75, 24/20
Rx2: 16/10, 95/65, 20/16, toes-to-chest
Rx3: 12/8, 75/55, 20/12, knee raises
INTENDED STIMULUS
- 15:00-18:00.
- Push the pace each round, then recover with built-in rest.
- Complete each round in 5:00 or less.
- Maintain unbroken reps for as many of the movements as possible.
- Complete each round of toes-to-bar reps in 3 sets or less.
| 1st | 18:01 Int | Katie E Mon, Oct 2, 2023 | | 2nd | 18:15 Int | Julia F Mon, Oct 2, 2023 | | 3rd | 18:30 Int | Lindsey C Mon, Oct 2, 2023 | | 1st | 17:42 Rx | Willy Mon, Oct 2, 2023 | | 2nd | 19:49 Rx | Jackson Mon, Oct 2, 2023 | | 3rd | 26:02 Rx | Justin T Mon, Oct 2, 2023 |
| Willy | 17:42 Rx | | | Jackson | 19:49 Rx | 30” box | | Justin T | 26:02 Rx | | | Andrew | 10:28 Int | foot broke at 10:28🫣🦿 RX2 | | Katie E | 18:01 Int | 14# WB | | Julia F | 18:15 Int | | | Lindsey C | 18:30 Int | Everything Rx except the T2B | | Bianca | 19:17 Int | | | Cooper T | 19:43 Int | | | Sarah Y | 20:05 Int | | | Alice | 14:15 Sc | | | Pam | 14:24 Sc | Rx3 6#WB leg raises 35#bar | | Susan | 16:07 Sc | | | Aniki | 16:07 Sc | | | Ginny | 16:08 Sc | | | Hannah Sc | 17:33 Sc | | | Jeanne | 18:39 Sc | Hanging knee raises, step ups | | Alison | 18:54 Sc | | | Ashleigh | 19:15 Sc | #10 WB, 20’ jumps | | Carlie | 19:49 Sc | | | Rebecca P | 19:54 Sc | | | Matias | 20:00 Sc | | | Dale | 20:01 Sc | 16# (wobbleball); 20” jump;65#;legs to hip | | Dana F | 20:06 Sc | | | Kelly P | 20:22 Sc | | | Eddie | 20:22 Sc | | | Greg U | 21:01 Sc | | | Marnie | 21:17 Sc | | | Dustin | 21:22 Sc | | | Logan A | 21:30 Sc | | | Sophia | 21:37 Sc | | | Keith | 22:51 Sc | | | Megan M | 23:27 Sc | | | Tom | 25:40 Sc | | | Thomas C | 13:00 | 2 rds @ Rx | | Erika R | 23:15 | less reps on TTB, 55#, 14# |
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10-2-2023 OPTIONAL COMPETE GRUNT
(Time)
FOR COMPLETION:
200-m sandbag bear-hug carry (70/100 lb)
100-m left-arm DB overhead carry (35/50 lb)
100-m right-arm DB overhead carry
200-m sandbag bear-hug carry
– Rest as needed between movements.
INTENDED STIMULUS:
- Complete the sandbag carry in 2-3 sets.
- Complete the overhead carries in 1-2 sets.
- Use a moderate load that feels challenging toward the end, but with which you can still walk casually.
STRATEGY:
- Break the sandbag carries at the 100-m mark and rest as needed. Then, push to finish the rest of the 200 m in one set, but break if needed.
- Push the overhead carries until failure, even if it means putting the DB down 20 ft before the end of the 100 m.
- Take longer rests during this piece and don’t try to push the pace. Longer rest breaks with quick unbroken sets is preferable to taking a lot of breaks.
| Dale | 0:00 Rx | 2 x 100m | | Katie E | Did it. | 60#-25# |
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10-2-2023 OPTIONAL COMPETE STAMINA
(Time)
EVERY 3:00 FOR 10 ROUNDS:
250-m row
– Score is slowest time.
INTENDED STIMULUS:
- All rows in 1:15 or faster.
- At least 1:30 of rest between all sets.
- Record your slowest interval.
STRATEGY:
- Build speed: alternate one “sprint” round with one “slow” round
- Build endurance: aim to be consistent across all 10 sets and get slightly faster each set.
| Thomas C | 48.8 Rx | | | Jackson | 0:54 Rx | | | Lindsey C | 1:00 Rx | Avg. :58 |
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10-2-2023 MOBILITY
(No Results Tracked)
1 set:
:30 calf roll/side
:30 shin roll/side
:30 quad roll/side
:30 glute roll (figure 4)/side
:30 lat roll/side
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