DAILY WOD
 | Wed, Nov 29 2023 |  |
| 11-29-2023 POST-WOD SKILL | 11-29-2023 STRCON | 11-29-2023 OPTIONAL COMPETE STRENGTH | 11-29-2023 OPTIONAL COMPETE METCON |
11-29-2023 POST-WOD SKILL (Check In) Post-workout: EMOM 6: :30 handstand walk or shoulder taps :30 rest
| Kherri | Yes | | | Elizabeth | Yes | Yes hold | | Lindsey C | Yes | Wall shoulder taps | | Dale | Yes | Hold. (2 minð) | | Thomas C | Yes | 75 ft | | Jenn | Yes | Yes | | Madison | Yes | | | Harley | Yes | | | Kelly P | Yes | | | Abby | Yes | | | Breanna | Yes | | | Jeremy | Yes | | | Jackson | Yes | 200 ft. | | Jamie | Yes | Handstand shoulder taps | | Tom | Yes | Shoulder taps against wall |
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11-29-2023 STRCON (Weight) FOR LOAD: 5-5-5-5-5: Push press INTENDED STIMULUS - Last tested heavy push press on Sept 19, 2023. - Work up to 5 push presses at or above 75% and stay there for all 5 sets. - Rest 2:00-3:00 minutes between sets.
| 1st | 100 Rx | Lindsey C Wed, Nov 29, 2023 | | 2nd | 95 Rx | Kherri Wed, Nov 29, 2023 | | 3rd | 90 Rx | Breanna Wed, Nov 29, 2023 | | 1st | 215 Rx | Jackson Wed, Nov 29, 2023 Jeremy Wed, Nov 29, 2023 | | 2nd | 195 Rx | Thomas C Wed, Nov 29, 2023 | | 3rd | 175 Rx | Tom Wed, Nov 29, 2023 |
| Jeremy | 215 Rx | | | Jackson | 215 Rx | | | Thomas C | 195 Rx | | | Tom | 175 Rx | | | Zach W | 155 Rx | | | Justin T | 155 Rx | | | Cooper T | 125 Rx | | | Greg U | 115 Rx | | | Matt Br | 115 Rx | | | Matias | 105 Rx | | | Lindsey C | 100 Rx | | | Dale | 100 Rx | | | Kherri | 95 Rx | | | Breanna | 90 Rx | | | Dustin | 85 Rx | | | Jenn | 85 Rx | | | Harley | 80 Rx | | | Marnie | 75 Rx | | | Kelley | 75 Rx | | | Jamie | 75 Rx | | | Alison | 70 Rx | | | Jessica L | 70 Rx | | | Madison | 70 Rx | | | Robbie | 70 Rx | | | Elizabeth | 65 Rx | | | Kelly S | 65 Rx | | | Megan M | 65 Rx | | | Sophia | 65 Rx | | | Abby | 65 Rx | | | Diane | 60 Rx | | | Alice | 55 Rx | | | Taylor T | 55 Rx | | | Kelly P | 50 Rx | | | Susan | 40 Rx | | | Aniki | 30 Rx | |
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11-29-2023 OPTIONAL COMPETE STRENGTH (Weight) EMOM 12: 2 front squats NOTES - Increase loading across as many sets as possible. - Begin the first set around 70-75% of your best front squat. - Advanced athletes should aim to hold a single weight across as many sets as possible (straight sets). This percentage should be slightly higher (closer to 80-85%).
| 1st | 175 Rx | Kherri Wed, Nov 29, 2023 | | 2nd | 140 Rx | Lindsey C Wed, Nov 29, 2023 | | 3rd | 125 | Jenn Wed, Nov 29, 2023 | | 1st | 325 Rx | Jeremy Wed, Nov 29, 2023 | | 2nd | 295 Rx | Tom Wed, Nov 29, 2023 | | 3rd | 265 Rx | Zach W Wed, Nov 29, 2023 |
| Jeremy | 325 Rx | | | Tom | 295 Rx | | | Zach W | 265 Rx | | | Kherri | 175 Rx | | | Lindsey C | 140 Rx | | | Dale | 135 Rx | | | Jenn | 125 | |
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11-29-2023 OPTIONAL COMPETE METCON (Time) 8 ROUNDS FOR TIME: 8 alternating DB hang snatches (35/50 lb) 8 box jump-overs (24/30 in) STIMULUS & GOALS - 9:00-12:00. - Advanced athletes go sub-8:00. - Unbroken alternating hang power snatches every round. - Adjust pace on box jumps to maintain unbroken sets of hang snatches. - This should be a fast one with consistent movement. STRATEGY - Pace the speed of the jump-overs to maintain unbroken DB snatch reps.
| Dale | 5:57 | 35#; 20â step over | | Elizabeth | 7:26 | #15, 16âbox | | Kelly S | 7:58 | 20# 20â stepovers | | Lindsey C | did a little bit | 4 rounds |
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