DAILY WOD
 | Fri, Oct 6 2023 |  |
| 10-6-2023 METCON | 10-6-2023 OPTIONAL COMPETE STRENGTH | 10-6-2023 OPTIONAL COMPETE ACCESSORY | 10-6-2023 MOBILITY |
10-6-2023 METCON
(Calories, Rx2, Rx3)
5 SETS ON A 3:00 CLOCK:
1 legless rope climb
10 ring dips
Max cal row in remaining time
– Rest 2:00 between sets.
Rx: As written
Rx2: Rope climb, 6 ring dips
Rx3: 3 pull-to-stands, 6 hand elevated push-ups
INTENDED STIMULUS
- 15-25+ calories.
- Both the rope climb and ring dips complete within :90.
- Consistent calorie count each round.
- Fatigue from the rope climbs and dips will make later rounds of rowing tougher.
| 1st | 127 Rx2 | Marnie Fri, Oct 6, 2023 | | 2nd | 148 Rx3 | Katie E Fri, Oct 6, 2023 | | 3rd | 141 Rx3 | Lindsey C Fri, Oct 6, 2023 | | 1st | 203 Rx | Jackson Fri, Oct 6, 2023 | | 2nd | 199 Rx | Thomas C Fri, Oct 6, 2023 | | 3rd | 185 Rx | Shane H Fri, Oct 6, 2023 |
| Jackson | 203 Rx | | | Thomas C | 199 Rx | | | Shane H | 185 Rx | | | Andrew | 63 Rx | bike | | Dale | 144 Rx2 | PROM dips | | Marnie | 127 Rx2 | Banded ring dips 10 | | Katie E | 148 Rx3 | full reps, but pulls | | Lindsey C | 141 Rx3 | Rope climbs, 10 foot assisted ring dips | | Matias | 124 Rx3 | banded | | Elizabeth | 123 Rx3 | 10’climb,6ringdip-old green band | | Breanna | 123 Rx3 | Foot assisted ring dips | | Greg U | 120 Rx3 | 6 rope pulls/6 bar dips | | Harley | 117 Rx3 | Foot assisted ring dips | | Hannah Sm | 116 Rx3 | banded ring dips, pulls | | Alice | 116 Rx3 | 1 rope pull to stand, foot assisted ring dips | | Ian N | 104.2 Rx3 | | | Alison | 101 Rx3 | | | Kelly S | 94 Rx3 | Rope climbs, banded ring dips | | Pam | 70 Rx3 | Rope climb, foot assisted-ring-dips | | Hannah Sc | 64.7 Rx3 | Ring rows, bench dips, airbike | | Trina | 61 Rx3 | | | Cooper T | 170 | Rope pulls, 10 ring dips |
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10-6-2023 OPTIONAL COMPETE STRENGTH
(Weight)
EMOM 12:
2 hang power snatches
INTENDED STIMULUS:
- Increase the loading across as many sets as possible.
- Focus on keeping the barbell close to the body throughout the movement, hitting full hip extension in each lift and pulling yourself into the receiving position.
- Go lighter if needed to maintain sound mechanics and work technique.
| 1st | 75 Rx | Lindsey C Fri, Oct 6, 2023 | | 2nd | 65 Rx | Kelly S Fri, Oct 6, 2023
Katie E Fri, Oct 6, 2023 | | 3rd | 55 Rx | Elizabeth Fri, Oct 6, 2023 | | 1st | 165 Rx | Jackson Fri, Oct 6, 2023 |
| Jackson | 165 Rx | 135x4/145x3/155x3/165x2 | | Lindsey C | 75 Rx | 55x4/65x4/75x4 | | Katie E | 65 Rx | 6 sets | | Kelly S | 65 Rx | | | Elizabeth | 55 Rx | |
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10-6-2023 OPTIONAL COMPETE ACCESSORY
(No Results Tracked)
Accumulate:
5:00 in a plank hold
– Every time you break perform 20 GHD hip extensions.
INTENDED STIMULUS
- Choose a plank position that you can maintain for at least :45+. If you have to scale the GHD hip extensions, reduce the range of motion on the GHD or perform good mornings with or without an empty barbell.
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10-6-2023 MOBILITY
(No Results Tracked)
ACCUMULATE:
1:00 banded shoulder stretch/side
1:00 reach, roll, and lift
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