Daily WOD
 | Fri, Oct 20 2023 |  |
| 10-20-2023 METCON | 10-20-2023 PRE-WOD STRENGTH | 10-20-2023 COOLDOWN | 10-20-2023 OPTIONAL COMPETE STAMINA 1 |
10-20-2023 METCON
(Time, Sc, Fnd)
4 ROUNDS FOR TIME:
30 walking lunge steps
25 toes-to-bars
Rx: As written
Rx2: 15 toes to bar (not 25)
Rx3: 15 toes to hips
INTENDED STIMULUS
- 8:00-12:00 total time.
- Lunges in :45-1:30 and toes-to-bars in 1:00-2:00.
- Complete the toes-to-bar reps in unbroken sets of 5+ through the first 2 rounds.
| 1st | 12:08 Rx | Erika R Fri, Oct 20, 2023 | | 2nd | 7:26 Sc | Robbie Fri, Oct 20, 2023 | | 3rd | 7:52 Sc | Melissa B Fri, Oct 20, 2023 | | 1st | 9:35 Sc | Dale Fri, Oct 20, 2023 | | 2nd | 5:15 Fnd | Andrew Fri, Oct 20, 2023 |
| Erika R | 12:08 Rx | | | Robbie | 7:26 Sc | 25 alt v-ups | | Melissa B | 7:52 Sc | 25 reps | | Madison | 8:02 Sc | | | Jeanne | 8:04 Sc | | | Dana F | 9:08 Sc | 25 reps | | Dale | 9:35 Sc | 15 prom t2b | | Mindy | 12:24 Sc | | | Andrew | 5:15 Fnd | | | Ashleigh | 5:45 Fnd | | | Elizabeth | 5:57 Fnd | | | Katie E | 6:09 Fnd | | | Kelly S | 6:20 Fnd | | | Hannah Sc | 8:37 Fnd | 25 kn pushups | | Debra | 9:14 | scaled |
|
10-20-2023 PRE-WOD STRENGTH
(Weight)
EVERY 3:00 FOR 4 SETS:
6 left-leg DB step-ups (20/24 in)
6 right-leg DB step-ups
– Use one DB held at the shoulder.
– Build in load as desired.
| 1st | 50 Rx | Katie E Fri, Oct 20, 2023 | | 2nd | 40 Rx | Mindy Fri, Oct 20, 2023 | | 3rd | 35 Rx | Erika R Fri, Oct 20, 2023
Jeanne Fri, Oct 20, 2023
Robbie Fri, Oct 20, 2023 | | 1st | 40 Rx | Dale Fri, Oct 20, 2023 |
| Katie E | 50 Rx | | | Mindy | 40 Rx | | | Dale | 40 Rx | | | Robbie | 35 Rx | | | Jeanne | 35 Rx | | | Erika R | 35 Rx | | | Madison | 30 Rx | | | Melissa B | 30 Rx | | | Kelly S | 30 Rx | | | Ashleigh | 30 Rx | | | Dana F | 25 Rx | | | Elizabeth | 20 Rx | | | Hannah Sc | 20 Rx | | | Debra | 15 Rx | | | Andrew | FS Rx | |
|
10-20-2023 COOLDOWN
(No Results Tracked)
1-2 SETS:
1:00 foam roll quads
1:00 standing pike stretch
|
10-20-2023 OPTIONAL COMPETE STAMINA 1
(Distance)
20 SETS FOR DISTANCE:
:40 standing bike
:20 seated bike
NOTES
- Grind it out on the standing bike. Then, get in the saddle and try to push the pace for the remaining time.
- Athletes should push for 6,000-m or more.
| Katie E | 4400? | 10 sets- bike wasn’t working- guessed at distance |
|
