DAILY WOD
 | Wed, Nov 1 2023 |  |
| 11-1-2023 PRE-WOD STRENGTH | 11-1-2023 METCON | 11-1-2023 OPTIONAL COMPETE STRENGTH | 11-1-2023 OPTIONAL CHAD PREP WEEK 9 |
11-1-2023 PRE-WOD STRENGTH (Weight) EMOM 6: 5 overhead squats – From the floor. – Build in load.
| 1st | 95 Rx | Kherri Wed, Nov 1, 2023 | | 2nd | 85 Rx | Elizabeth Wed, Nov 1, 2023 | | 3rd | 80 Rx | Jamie Wed, Nov 1, 2023 Mari Wed, Nov 1, 2023 Katie E Wed, Nov 1, 2023 | | 1st | 185 Rx | Jeremy Wed, Nov 1, 2023 | | 2nd | 175 Rx | Thomas C Wed, Nov 1, 2023 | | 3rd | 155 Rx | Justin T Wed, Nov 1, 2023 |
| Jeremy | 185 Rx | | | Thomas C | 175 Rx | | | Justin T | 155 Rx | | | Willy | 140 Rx | | | Andrew | 135 Rx | | | Ian N | 115 Rx | | | Matias | 105 Rx | | | Bob C | 95 Rx | | | Kherri | 95 Rx | | | Elizabeth | 85 Rx | BS | | Dale | 85# Rx | BS | | Katie E | 80 Rx | | | Mari | 80 Rx | | | Jamie | 80 Rx | | | Carlie | 75 Rx | | | Erika R | 65 Rx | | | Greg U | 55 Rx | | | Marnie | 55 Rx | | | Sarah Y | 50 Rx | | | Alison | 50 Rx | | | Debra | 45 Rx | | | Zach W | 45 Rx | ROM training | | Jeanne | 45 Rx | | | Diane | 45 Rx | | | Taylor T | 45 Rx | | | Alice | 35 Rx | | | Sophia | 35 Rx | | | Madison | 35 Rx | | | Connie | 25 Rx | | | Susan | 20 Rx | | | Kelly P | 20 Rx | | | Aniki | 15 Rx | | | Ginny | 15 Rx | | | Rebecca P | 15 Rx | |
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11-1-2023 METCON (Time, Rx2, Rx3) For time: 50-calorie bike 50 overhead squats 50 alternating DB snatches Rx: 95/65, 50/35 Rx2: 75/55, 35/20 Rx3: 55/35, 20/15 INTENDED STIMULUS - 8:00-12:00. - This should be a sprint! Once a movement is done, there's no coming back to it. - Sub 4:00 bike. Sub 3:00 each on squats and snatches. - Lighter loading on the overhead squats and DB snatches.
| 1st | 10:16 Rx | Kherri Wed, Nov 1, 2023 | | 2nd | 11:34 Rx | Mari Wed, Nov 1, 2023 | | 3rd | 11:37 Rx | Katie E Wed, Nov 1, 2023 | | 1st | 8:11 Rx | Jeremy Wed, Nov 1, 2023 | | 2nd | 10:10 Rx | Thomas C Wed, Nov 1, 2023 | | 3rd | 12:29 Rx | Willy Wed, Nov 1, 2023 |
| Jeremy | 8:11 Rx | | | Thomas C | 10:10 Rx | | | Kherri | 10:16 Rx | | | Mari | 11:34 Rx | | | Katie E | 11:37 Rx | | | Willy | 12:29 Rx | | | Justin T | 12:47 Rx | | | Carlie | 13:11 Rx2 | | | Erika R | 14:08 Rx2 | | | Jamie | 15:59 Rx2 | 25# DB | | Jeanne | 8:15 Rx3 | | | Greg U | 8:15 Rx3 | | | Sophia | 11:04 Rx3 | | | Dale | 11:18 Rx3 | 55# ohs; 36# db snatch | | Matias | 11:40 Rx3 | | | Taylor T | 11:55 Rx3 | | | Alison | 12:44 Rx3 | | | Bob C | 12:47 Rx3 | 65/30 | | Diane | 13:13 Rx3 | | | Madison | 14:13 Rx3 | 20# | | Connie | 8:40 | 2 rounds of20/15# | | Elizabeth | 9:20 | #10 AS, #15 DB, run 800m | | Marnie | 9:39 | 30 reps of each, 55#, 20# | | Rebecca P | 10:46 | 30/45/45 reps, 15#, 10# | | Debra | 11:01 | 45BS | | Zach W | 11:11 | 95BS, 35db | | Sarah Y | 12:03 | 1/2 mile run/50# backsquat | | Kelly P | 13:25 | 15#, 15# | | Susan | 13:47 | 2 rounds of20/15# |
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11-1-2023 OPTIONAL COMPETE STRENGTH (Weight) For Load: 5-4-3-2-1: Power snatch NOTES - Increase loading across as many sets as possible. - These should be touch-and-go reps. - Begin the first set around 60-65% of your 1-rep max power snatch.
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11-1-2023 OPTIONAL CHAD PREP WEEK 9 (Time) 1 set for total time: 1,600-m ruck Rest 3:00 800-m ruck – Use a 30/45-lb ruck. NOTES - This is week 9 in our preparation for the Hero workout Chad on November 10, 2023. - Use weight and height options that represent how you plan to attack the workout on 11/10/2023. - Beginner: no rucksack - Intermediate: 20/30-lb rucksack - Rx’d: 30/45-lb rucksack
| Jeanne | 24:39 Rx | 30# ruck | | Dale | 30:55 Rx | 30# for both | | Ashleigh | 20:10 | 20# ruck (800 then 1600) |
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