DAILY WOD
 | Fri, Oct 27 2023 |  |
| 10-27-2023 PRE WOD SKILL WORK | 10-27-2023 METCON | 10-27-2023 OPTIONAL COMPETE STRENGTH 2 | 10-27-2023 OPTIONAL COMPETE METCON |
10-27-2023 PRE WOD SKILL WORK (Weight) On a 10:00 clock: Build to a heavy set of 5 overhead squats – Take the barbell from the floor.
| 1st | 85 Rx | Mari Fri, Oct 27, 2023 | | 2nd | 80 Rx | Katie E Fri, Oct 27, 2023 | | 3rd | 75 Rx | Trina Fri, Oct 27, 2023 | | 1st | 205 Rx | Jeremy Fri, Oct 27, 2023 | | 2nd | 185 Rx | Jackson Fri, Oct 27, 2023 | | 3rd | 155 Rx | Justin T Fri, Oct 27, 2023 |
| Jeremy | 205 Rx | | | Jackson | 185 Rx | | | Justin T | 155 Rx | | | Cooper T | 135 Rx | | | Andrew | 120 Rx | | | Matias | 115 Rx | | | Tom | 115 Rx | | | Ian N | 100 Rx | | | Greg U | 85 Rx | | | Mari | 85 Rx | | | Katie E | 80 Rx | | | Dale | 80 Rx | | | Trina | 75 Rx | | | Mindy | 65 Rx | | | Sarah Y | 65 Rx | | | Kelly S | 60 Rx | | | Julia F | 55 Rx | | | Jeanne | 50 Rx | | | Pam | 50 Rx | | | Alison | 50 Rx | | | Debra | 45 Rx | Push press | | Ashleigh | 45 Rx | | | Alice | 45 Rx | | | Aniki | 15 Rx | | | Robbie | 120 | BS | | Matt Br | 95 | BS | | Elizabeth | 85 | Back squat |
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10-27-2023 METCON (Reps, Rx2, Rx3) Against a 6:00 running clock: Run 800 m Max rep overhead squats Rx: 115/75 Rx2: 75/55 Rx3: 45/35 INTENDED STIMULUS - This workout is a 6:00 sprint, originally published in 2010 as NorCal Sectional Workout A. - The run should take roughly 3:00-4:00. - All athletes should perform at least 20 overhead squats. Advanced athletes should push for 50+ reps.
| 1st | 25 Rx | Mari Fri, Oct 27, 2023 | | 2nd | 16 Rx | Katie E Fri, Oct 27, 2023 | | 3rd | 24 Rx2 | Julia F Fri, Oct 27, 2023 | | 1st | 44 Rx | Jeremy Fri, Oct 27, 2023 | | 2nd | 25 Rx | Jackson Fri, Oct 27, 2023 | | 3rd | 22 Rx | Cooper T Fri, Oct 27, 2023 |
| Jeremy | 44 Rx | | | Mari | 25 Rx | | | Jackson | 25 Rx | | | Cooper T | 22 Rx | | | Katie E | 16 Rx | | | Justin T | 13 Rx | | | Matias | 10 Rx | | | Julia F | 24 Rx2 | | | Greg U | 20 Rx2 | | | Sarah Y | 17 Rx2 | | | Ian N | 16 Rx2 | | | Kelly S | 11 Rx2 | | | Andrew | 10 Rx2 | row 2400 | | Tom | 10 Rx2 | 75# | | Dale | 39 Rx3 | Run 600; 55# | | Ashleigh | 24 Rx3 | 800 m | | Mindy | 23 Rx3 | 600m | | Jeanne | 23 Rx3 | | | Trina | 21 Rx3 | 400m | | Kelly P | 20 Rx3 | 25# | | Alison | 15 Rx3 | | | Aniki | 45 | 400m/16# fs | | Pam | 38 | 400m/25# | | Alice | 29 | 400m/15# | | Elizabeth | 18 | #55 back squats 800m | | Matt Br | 9 | 95#bs |
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10-27-2023 OPTIONAL COMPETE STRENGTH 2 (Weight) 5 sets: 3 squat snatches – Rest 3:00 between sets. NOTES - Complete unbroken reps. - Increase loading across as many sets as possible. - Aim to begin your first set around 60-70% of your best squat snatch.
| Ashleigh | 60 Rx | 35#, 45#, 55# x 2, 60# | | Elizabeth | DB PS #15,20,25,30 3 per arm Rx | |
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10-27-2023 OPTIONAL COMPETE METCON (Reps) 5 x 2:00 rounds: 500/400m bike Max burpees – Rest 2:00 between rounds NOTES - Push for one more rep in each interval. - Keep bike to 1:00 or less. - 15-25 burpees per set. Strategy - Find a pace on the bike that gives you the most amount of time for the burpees but doesn’t keep you from jumping right into the burpees. You should have about a minute to perform burpees. - Take the burpees one rep at a time. Just keep getting yourself down to the floor. Remember that you get an entire two minutes to rest after the burpees. - This workout aims to build your capacity to keep pushing for one more rep when you are tired.
| 1st | 20 | Elizabeth Fri, Oct 27, 2023 |
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