DAILY WOD
 | Tue, Oct 17 2023 |  |
 | Happy Birthday: Sarah Waters1 |
| 10-17-2023 METCON | 10-17-2023 PRE-WOD STRENGTH | 10-17-2023 COOLDOWN | 10-17-2023 OPTIONAL COMPETE ACCESSORY 1 |
10-17-2023 METCON
(Rounds, Rx2, Rx3)
AMRAP 12:
1-2-3-4… etc.
Wall walks
Power cleans
Rx: 185/125
Rx2: 135/95
Rx3: Inchworms + pushup, 95/65
INTENDED STIMULUS
- Round of at least 5 for all athletes, with advanced athletes pushing for the round of 7+ (28 reps of each movement).
- Must be able to perform 2 unbroken power cleans at workout weight in the warm-up at chosen load.
- Moderately heavy loading.
| 1st | 7 + 4 Rx | Kherri Tue, Oct 17, 2023 | | 2nd | 6 + 6 Rx2 | Hannah Sm Tue, Oct 17, 2023 | | 3rd | 6+5 Rx2 | Lindsey C Tue, Oct 17, 2023 | | 1st | 7 + 10 Rx | Willy Tue, Oct 17, 2023 | | 2nd | 7 + 4 Rx | Jackson Tue, Oct 17, 2023 | | 3rd | 7+1 Rx | Thomas C Tue, Oct 17, 2023 |
| Willy | 7 + 10 Rx | | | Jackson | 7 + 4 Rx | | | Kherri | 7 + 4 Rx | | | Thomas C | 7+1 Rx | | | Caleb Nu | 6+11 Rx | | | Cooper T | 6 + 3 Rx | | | Chris | 5+8 Rx | | | Hannah Sm | 6 + 6 Rx2 | 115# | | Lindsey C | 6+5 Rx2 | | | Amberly | 5 + 3 Rx2 | 105 | | Marnie | 5 + 3 Rx2 | 105#, partial wall walks | | Harley | 5 + 1 Rx2 | 110# | | Breanna | 5 Rx2 | partial , 115# | | Hannah Sc | 12 + 23 Rx3 | At home WOD. Injured. Push ups and air squats :) | | Cecy | 7 + 3 Rx3 | 75# | | Kelly S | 6+3 Rx3 | Partial wall walks | | Erika R | 6 + 3 Rx3 | full wall walks, 85# | | Dana F | 6 Rx3 | 75# | | Diane | 5 Rx3 | 9:00 |
|
10-17-2023 PRE-WOD STRENGTH
(Weight)
ON A 10:00 CLOCK:
Build to a heavy 2-rep unbroken power clean
– Rest :45-1:30 between sets.
| 1st | 175 Rx | Kherri Tue, Oct 17, 2023 | | 2nd | 135 Rx | Breanna Tue, Oct 17, 2023
Hannah Sm Tue, Oct 17, 2023 | | 3rd | 130 Rx | Lindsey C Tue, Oct 17, 2023
Marnie Tue, Oct 17, 2023 | | 1st | 275 Rx | Thomas C Tue, Oct 17, 2023 | | 2nd | 265 Rx | Jackson Tue, Oct 17, 2023 | | 3rd | 255 Rx | Caleb Nu Tue, Oct 17, 2023 |
| Thomas C | 275 Rx | | | Jackson | 265 Rx | | | Caleb Nu | 255 Rx | | | Cooper T | 245 Rx | | | Willy | 235 Rx | | | Chris | 205 Rx | | | Kherri | 175 Rx | | | Hannah Sm | 135 Rx | 140# PR for 1!!!!! | | Breanna | 135 Rx | | | Marnie | 130 Rx | | | Lindsey C | 130 Rx | | | Harley | 125 Rx | | | Amberly | 115 Rx | | | Erika R | 110 Rx | | | Diane | 100 Rx | | | Kelly S | 100 Rx | | | Cecy | 100 Rx | | | Dana F | 95 Rx | |
|
10-17-2023 COOLDOWN
(No Results Tracked)
1 SET:
1:00 lacrosse ball tricep mash/arm
1:00 lacrosse ball shoulder mash/side
|
10-17-2023 OPTIONAL COMPETE ACCESSORY 1
(Time)
EVERY 3:00 FOR 5 SETS FOR SPEED:
10 DB bench presses
15 push-ups
NOTES
- In Accessory – I, the goal is to move through 25 reps as fast as possible. Use a DB bench load that allows for unbroken fast sets. Drive the DBs to the sky and focus on a solid lockout on each rep. The push-ups will get hard, but the goal is to finish them in as few sets as possible. Both of these movements will help strengthen and stabilize your shoulder-to-overhead.
| 1st | 1:30 | Lindsey C Tue, Oct 17, 2023 |
|
