DAILY WOD
 | Tue, Nov 7 2023 |  |
 | Happy Birthday: Tori |
| 11-07-2023 STRCON | 11-07-2023 POST WOD SKILL | 11-07-2023 OPTIONAL COMPETE |
11-07-2023 STRCON
(Weight)
5 Sets For Load:
- 3 split jerks
– Lift once every 3:00.
Rx/Rx2: As written
Rx3: 5 split jerks focusing on mechanics
INTENDED STIMULUS
- Build to a heavy 3-rep split jerk.
- Advanced athletes should start at around 80-90% of 1-rep max.
- Beginner athletes should start around 70% of 1-rep max, if known.
- Rest 2:00-3:00 between sets.
| 1st | 180 Rx | Kherri Tue, Nov 7, 2023 | | 2nd | 130 Rx | Hannah Sm Tue, Nov 7, 2023 | | 3rd | 115 Rx | Mari Tue, Nov 7, 2023 | | 1st | 245 Rx | Jackson Tue, Nov 7, 2023 | | 2nd | 235 Rx | Thomas C Tue, Nov 7, 2023 | | 3rd | 215 Rx | Caleb No Tue, Nov 7, 2023
Willy Tue, Nov 7, 2023 |
| Jackson | 245 Rx | | | Thomas C | 235 Rx | | | Willy | 215 Rx | | | Caleb No | 215 Rx | | | Cooper T | 205 Rx | | | Kherri | 180 Rx | | | Ian N | 150 Rx | | | Hannah Sm | 130 Rx | 135# for 2, PR overhead | | Mari | 115 Rx | | | Dustin | 110 Rx | | | Keith | 95 Rx | | | Erika R | 95 Rx | | | Taylor T | 95 Rx | | | Kelly S | 90 Rx | | | Sophia | 85 Rx | | | Cecy | 80 Rx | | | Elizabeth | 75 Rx | |
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11-07-2023 POST WOD SKILL
(Max Time, Rx2, Rx3)
AMRAP 3:
Max cumulative L-sit hold
– Perform from parallettes, DBs, boxes, or the floor.
Rx: As written
Rx2: Hollow Hold
Rx3: Tuck Hold
| 1st | 3:00 | Sophia Tue, Nov 7, 2023 | | 2nd | 2:00 | Erika R Tue, Nov 7, 2023 | | 3rd | 1:40 | Mari Tue, Nov 7, 2023
Elizabeth Tue, Nov 7, 2023
Kelly S Tue, Nov 7, 2023 | | 1st | 2:00 | Thomas C Tue, Nov 7, 2023 | | 2nd | 1:50 | Dustin Tue, Nov 7, 2023 | | 3rd | 1:45 | Cooper T Tue, Nov 7, 2023 |
| Sophia | 3:00 | scaled | | Erika R | 2:00 | scaled | | Thomas C | 2:00 | scaled | | Dustin | 1:50 | scaled | | Cooper T | 1:45 | scaled | | Kelly S | 1:40 | scaled | | Elizabeth | 1:40 | scaled | | Mari | 1:40 | scaled | | Keith | 1:30 | scaled | | Ian N | LOTS | scaled | | Cecy | LOTS | scaled |
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11-07-2023 OPTIONAL COMPETE
(Reps)
EMOM 14:
- Minute 1 | :30 calorie bike
- Minute 2 | :30 GHD sit-ups
STIMULUS & GOALS
- Constant movement in both exercises for the full :30 intervals.
- 7-12+ calories on the bike.
- 12-18+ GHD sit-ups.
STRATEGY
- Use the first round to find your pace and then, try to hold that pace for the entire 14:00.
- Challenge yourself not to decrease in reps by 5 or more in either exercise.
- Expect the bike to make the GHD sit-ups more difficult. Remember to use your arms and straighten your legs on the way up.
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