DAILY WOD
 | Tue, Nov 14 2023 |  |
| 11-14-2023 PREWOD STRENGTH | 11-14-2023 METCON | 11-14-2023 OPTIONAL COMPETE SKILL |
11-14-2023 PREWOD STRENGTH (Weight) 5 SETS FOR LOAD: - 3 sumo deadlifts
| 1st | 265 Rx | Katie E Tue, Nov 14, 2023 | | 2nd | 205 Rx | Kherri Tue, Nov 14, 2023 | | 3rd | 195 Rx | Olivia M Tue, Nov 14, 2023 Jessica L Tue, Nov 14, 2023 | | 1st | 395 Rx | Jeremy Tue, Nov 14, 2023 | | 2nd | 365 Rx | Tom Tue, Nov 14, 2023 | | 3rd | 275 Rx | Cooper T Tue, Nov 14, 2023 |
| Jeremy | 395 Rx | | | Tom | 365 Rx | 405# for 1 but ran out of grip 😥 | | Cooper T | 275 Rx | | | Katie E | 265 Rx | | | Scott L | 245 Rx | | | Ian N | 245 Rx | | | Kherri | 205 Rx | | | Jessica L | 195 Rx | | | Olivia M | 195 Rx | | | Hope | 185 Rx | | | Dana F | 175 Rx | | | Cecy | 170 Rx | | | Kelly S | 165 Rx | | | Elizabeth | 135 Rx | | | Susie | 125 Rx | | | Kelly P | 115 Rx | | | Mari | 215 | conventional |
|
11-14-2023 METCON (Time, Rx2) 3 ROUNDS FOR TIME: - 400-m run - 21 sumo deadlift high pulls Rx/Rx2: 95/65 Rx3: 300m, 15 SDLHP @ 45/35 INTENDED STIMULUS - Monostructural and light weightlifting couplet. - 6:00-10:00. - Each run in 2:00 or less. - The sumo deadlift high pulls should be light enough that athletes can complete each round in 2-3 quick sets.
| 1st | 9:36 Rx | Kherri Tue, Nov 14, 2023 | | 2nd | 10:29 Rx | Jessica L Tue, Nov 14, 2023 | | 3rd | 10:53 Rx | Katie E Tue, Nov 14, 2023 | | 1st | 9:44 Rx | Cooper T Tue, Nov 14, 2023 | | 2nd | 11:36 Rx | Scott L Tue, Nov 14, 2023 | | 3rd | 11:58 Rx | Tom Tue, Nov 14, 2023 |
| Kherri | 9:36 Rx | | | Cooper T | 9:44 Rx | | | Jessica L | 10:29 Rx | | | Katie E | 10:53 Rx | | | Lindsey C | 10:55 Rx | | | Hope | 11:12 Rx | | | Scott L | 11:36 Rx | | | Tom | 11:58 Rx | | | Elizabeth | 10:07 Rx2 | 35 rx reps. | | Kelly S | 10:41 Rx2 | 45# | | Cecy | 11:12 Rx2 | 55# | | Ian N | 11:22 Rx2 | | | Susie | 11:52 Rx2 | 45# | | Dana F | 11:59 Rx2 | 55# | | Kelly P | 12:23 Rx2 | 55# | | Mari | 9:30 | back squats | | Olivia M | 11:34 | 85# H. Per. Cl. |
|
11-14-2023 OPTIONAL COMPETE SKILL (Time) 3 SETS: - 10 skin the cats (on rings) - :30 plank hold (on hands) - 10 strict ring dips - :30 plank hold (on forearms) – Rest 2:00-3:00 between sets. - Watch the skin-the-cat progression if you are unfamiliar with the movement. Skin-the-cat: https://youtu.be/Gc0CNL5eOlE?si=zE3dUcG7X8DsjZfv - Scale the ring dips by placing one or two feet on the ground to help assist the movement.
|