DAILY WOD
 | Thu, Oct 12 2023 |  |
| 10-12-2023 METCON | 10-12-2023 POST METCON SKILL | 10-12-2023 MOBILITY |
10-12-2023 METCON
(Time, Rx2, Rx3)
21-15-9 REPS FOR TIME OF:
DB devils presses
– Perform 10 x 50-ft shuttle runs after each set.
Rx: 35/20
Rx2: 20/15
Rx3: 15/10
INTENDED STIMULUS
- 7:00-12:00.
- All-out sprint from the start of the workout.
- Hang on to the DBs and keep moving.
- The first set of 21 should take no longer than 3:00 to complete.
- Keep the shuttle runs to 1:30 or less.
| 1st | 7:47 Rx | Mari Thu, Oct 12, 2023 | | 2nd | 9:15 Rx | Lindsey C Thu, Oct 12, 2023 | | 3rd | 9:25 Rx | Aidan Thu, Oct 12, 2023 | | 1st | 7:40 Rx | Jackson Thu, Oct 12, 2023 | | 2nd | 8:19 Rx | Thomas C Thu, Oct 12, 2023 | | 3rd | 8:08 Rx2 | Dustin Thu, Oct 12, 2023 |
| Jackson | 7:40 Rx | | | Mari | 7:47 Rx | | | Thomas C | 8:19 Rx | | | Lindsey C | 9:15 Rx | | | Aidan | 9:25 Rx | | | Julia F | 9:29 Rx | | | Katie E | 9:41 Rx | | | Dustin | 8:08 Rx2 | | | Caleb No | 8:29 Rx2 | | | Cecy | 8:56 Rx2 | | | Madison | 9:02 Rx2 | | | Kelly S | 9:26 Rx2 | | | Dana F | 9:28 Rx2 | | | Dale | 9:35 Rx2 | | | Ian N | 9:38 Rx2 | Airbike | | Taylor T | 8:07 Rx3 | | | Cooper T | 9:24 Rx3 | | | Diane | 10:20 Rx3 | |
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10-12-2023 POST METCON SKILL
(Weight)
3 SETS OF:
20 seated alternating DB shoulder presses
– Use two DBs and alternate presses until you have completed 10 per arm.
– Add load as long as the 20 reps are unbroken.
| 1st | 20# Rx | Lindsey C Thu, Oct 12, 2023 | | 2nd | 15 Rx | Aidan Thu, Oct 12, 2023
Cecy Thu, Oct 12, 2023 | | 1st | 40 Rx | Thomas C Thu, Oct 12, 2023 | | 2nd | 30 Rx | Dale Thu, Oct 12, 2023 |
| Thomas C | 40 Rx | | | Dale | 30 Rx | | | Lindsey C | 20# Rx | | | Cecy | 15# Rx | | | Aidan | 15 Rx | |
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