DAILY WOD
 | Wed, Nov 22 2023 |  |
| 11-22-2023 PRE-WOD STRENGTH | 11-22-2023 METCON | 11-22-2023 OPTIONAL COMPETE SKILL | 11-22-2023 OPTIONAL COMPETE METCON |
11-22-2023 PRE-WOD STRENGTH (Weight) On an 8:00 clock: Build to a heavy set of 3 deadlifts
| 1st | 255 Rx | Katie E Wed, Nov 22, 2023 | | 2nd | 210 Rx | Jessica L Wed, Nov 22, 2023 | | 3rd | 200 Rx | Mari Wed, Nov 22, 2023 | | 1st | 425 Rx | Tom Wed, Nov 22, 2023 | | 2nd | 405 Rx | Thomas C Wed, Nov 22, 2023 | | 3rd | 315 Rx | Zach W Wed, Nov 22, 2023 |
| Tom | 425 Rx | | | Thomas C | 405 Rx | | | Zach W | 315 Rx | | | Cooper T | 275 Rx | | | Matt Br | 275 Rx | | | Matias | 265 Rx | | | Katie E | 255 Rx | | | Greg U | 255 Rx | | | Ian N | 215 Rx | | | Jessica L | 210 Rx | | | Mari | 200 Rx | | | Hope | 185 Rx | | | Jeanne | 175 Rx | | | Eddie | 170 Rx | | | Cecy | 170 Rx | | | Robbie | 165 Rx | | | Elizabeth | 145 Rx | | | Alison | 140 Rx | | | Alice | 100 Rx | | | Aniki | 95 Rx | | | Ginny | 40 Rx | |
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11-22-2023 METCON (Rounds, Rx2, Rx3) AMRAP 10: 7 handstand push-ups 7 deadlifts Rx: 225/155 Rx2: 155/105 Rx3: 7 DB strict press (15/10#), 95/65 INTENDED STIMULUS - 5+ rounds. - Moderate loading that allows for unbroken deadlifts for most rounds. - Handstand push-ups in 2 sets or less.
| 1st | 6 Rx | Mari Wed, Nov 22, 2023 | | 2nd | 10 Rx2 | Jessica L Wed, Nov 22, 2023 Katie E Wed, Nov 22, 2023 | | 3rd | 9+13 Rx2 | Cecy Wed, Nov 22, 2023 | | 1st | 7+9 Rx | Thomas C Wed, Nov 22, 2023 | | 2nd | 10 Rx2 | Ian N Wed, Nov 22, 2023 | | 3rd | 9+7 Rx2 | Greg U Wed, Nov 22, 2023 |
| Thomas C | 7+9 Rx | | | Mari | 6 Rx | | | Katie E | 10 Rx2 | 155/PIKE | | Jessica L | 10 Rx2 | 155/DB SP | | Ian N | 10 Rx2 | SP | | Cecy | 9+13 Rx2 | | | Greg U | 9+7 Rx2 | 155/PIKE | | Jeanne | 9 Rx2 | 105/HSH | | Cooper T | 8+3 Rx2 | 1 ABMAT | | Matias | 8 Rx2 | DP PRESS | | Hope | 7 Rx2 | 115/A VARIETY | | Tom | 7 Rx2 | Box pike push-ups | | Zach W | 6+9 Rx2 | 225/DB PP | | Matt Br | 5 Rx2 | 225/DB SP | | Alison | 11 Rx3 | 85/DB SP | | Elizabeth | 10 Rx3 | 85/HSH | | Alice | 9 Rx3 | 65/SP | | Eddie | 7 Rx3 | 125/SP | | Aniki | 10 | 55/SP | | Ginny | 10 | 25/SP | | Julia F | 9+2 | 8 BSS/1AM |
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11-22-2023 OPTIONAL COMPETE SKILL (Check In) EMOM 10: 2-4 bar muscle-ups NOTES - Maintain a consistent number of bar muscle-ups throughout the entire EMOM. - If you do not yet have bar muscle-ups, practice the most challenging pulling exercise that you do have, like chest-to-bar pull-ups, chin-over-bar pull-ups, and ring rows.
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11-22-2023 OPTIONAL COMPETE METCON (Rounds) AMRAP 7: 20 double-unders 5 chest-to-bar pull-ups NOTES - Test your chest-to-bar capacity and upper-body grip and pulling stamina to where your limit is. DO NOT pace or strategize this one; just move! - Finish rounds in less than :30 and keep the pull-ups unbroken. - Rest as little as possible and attack each element, even if you do not feel ready. STRATEGY - Use a kipping technique (gymnastics kip or butterfly) that allows you to keep moving. Using both techniques depending on your level of fatigue may be beneficial. - Start at a pace you know you cannot hold and see how long you can go before you drop off. - Let technique be your limiting factor. Only begin to rest when you feel your mechanics start to compromise.
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