Daily WOD
 | Fri, Oct 13 2023 |  |
| 10-13-2023 METCON | 10-13-2023 OPTIONAL COMPETE ACCESSORY 2 | 10-13-2023 MOBILITY |
10-13-2023 METCON
(Weight)
FOR LOAD:
5-5-5-5-10:
Front squats
– Increase loading on each set as you build to a 10-rep max.
INTENDED STIMULUS
- The 10-rep front squat should be about 70-80% of each athlete's 1-rep max.
- The 1st 4-5 reps of the 10 should feel manageable but not easy. Reps 5-7 should be a fight. Reps 8-10 will take all the focus in the world.
- The 4 sets of 5 should take effort but also should lead to that final 10-rep max set.
- Scale load first, prioritizing full range of motion.
- If you cannot move through full range of motion, find the end range without load, and then use a box for a consistent target as you add load.
- Newer athletes can also work through higher sets of reps with DB front squats or goblet squats.
| 1st | 125 Rx | Aidan Fri, Oct 13, 2023
Katie E Fri, Oct 13, 2023 | | 2nd | 110 Rx | Lindsey C Fri, Oct 13, 2023
Hannah Sm Fri, Oct 13, 2023 | | 3rd | 105 Rx | Harley Fri, Oct 13, 2023 | | 1st | 235 Rx | Zach W Fri, Oct 13, 2023 | | 2nd | 225 Rx | Justin T Fri, Oct 13, 2023 | | 3rd | 205 Rx | Jackson Fri, Oct 13, 2023 |
| Zach W | 235 Rx | | | Justin T | 225 Rx | | | Jackson | 205 Rx | | | Matias | 165 Rx | | | Ian N | 160 Rx | | | Dale | 140 Rx | | | Katie E | 125 Rx | | | Aidan | 125 Rx | | | Hannah Sm | 110 Rx | | | Lindsey C | 110 Rx | | | Harley | 105 Rx | | | Mindy | 95 Rx | | | Trina | 95 Rx | | | Erika R | 95 Rx | | | Megan M | 85 Rx | | | Kelly S | 70 Rx | | | Alison | 70 Rx | | | Diane | 70 Rx | | | Pam | 65 Rx | | | Alice | 40 Rx | | | Susan | 40 Rx | | | Mari | 165 | backsquat | | Elizabeth | 90 | Back squats | | Breanna | 65 | strict press |
|
10-13-2023 OPTIONAL COMPETE ACCESSORY 2
(Reps)
2 SETS FOR REPS OF:
:45 weight sit-ups (14/20 lb)
– Rest :15
:45 sit-ups
– Rest :15
1:00 sandbag bear hug hold (100/150 lb)
– Rest 2:00.
NOTES
- Perform the weighted sit-ups with a medicine ball. Using an AbMat (or any other kind of fulcrum) is recommended, but not required.
- Complete as many reps as possible of the weighted sit-ups and then the unweighted sit-ups in :45 each.
- Finish each set with a 1:00, unbroken sandbag bear hug. Reduce the load of the bag as needed to comfortably complete both sets unbroken.
| 1st | 79 | Elizabeth Fri, Oct 13, 2023 | | 2nd | 78 | Mindy Fri, Oct 13, 2023 | | 1st | 101 Rx | Dale Fri, Oct 13, 2023 | | 2nd | 75 | Justin T Fri, Oct 13, 2023 |
| Dale | 101 Rx | 150# bag | | Elizabeth | 79 | 10,40 | | Mindy | 78 | 40lb bear hug | | Justin T | 75 | 100lb bear hug | | Katie E | Did it. Rx | | | Harley | done | scaled | | Breanna | done | scaled |
|
