Daily WOD
 | Fri, Dec 1 2023 |  |
 | Happy Birthday: Jemma |
| 12-1-2023 METCON | 12-1-2023 OPTIONAL COMPETE STRNGTH | 12-1-2023 OPTIONAL COMPETE SKILL |
12-1-2023 METCON
(Time, Sc, Fnd)
EVERY 3:00 FOR 7 ROUNDS:
12 deadlifts
9 hang power cleans
6 push jerks
– Use the same barbell for each movement.
– Score is slowest round.
Rx: 155/105
Rx2: 115/75
Rx3: 9-6-3 @ 45/35
INTENDED STIMULUS
- Twist on the Hero workout DT.
- Finish most rounds in 1:00 or less.
- First 3 rounds unbroken.
- For most, jerks will determine load.
| 1st | :37 Sc | Mari Fri, Dec 1, 2023 | | 2nd | 0:48 Sc | Marnie Fri, Dec 1, 2023 | | 3rd | 1:09 Sc | Katie E Fri, Dec 1, 2023 | | 1st | 0:52 Rx | Jeremy Fri, Dec 1, 2023 | | 2nd | :39 Sc | Andrew Fri, Dec 1, 2023 | | 3rd | :52 Sc | Zach W Fri, Dec 1, 2023 |
| Jeremy | 0:52 Rx | | | Mari | :37 Sc | 85# | | Andrew | :39 Sc | | | Marnie | 0:48 Sc | | | Zach W | :52 Sc | | | Jason B | :53 Sc | 95 | | Justin T | :58 Sc | | | Katie E | 1:09 Sc | 85# first 2 rounds at 95#. Psh, I thought. | | Tom | 1:22 Sc | | | Matias | :46 Fnd | 95# | | Mindy | :48 Fnd | 45# | | Dale | :51 Fnd | 75# | | Jeanne | :53 Fnd | 65# | | Kelly S | :54 Fnd | 65# | | Elizabeth | :55 Fnd | 45, rx reps | | Alison | :56 Fnd | 55# | | Eddie | 1:04 Fnd | 65# | | Kelly P | 1:06 Fnd | | | Matt Br | 1:11 Fnd | | | Ian N | 1:11 Fnd | 105# | | Hope | 1:25 Fnd | 55# | | Greg U | :49 | 6 rounds | | Alice | :50 | 30# | | Pam | :59 | 30# | | Aniki | 1:05 | 25# | | Susan | 1:12 | 25# | | Bob C | 1:13 | 30# |
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12-1-2023 OPTIONAL COMPETE STRNGTH
(Weight)
5 sets of the complex for load:
2 hang power cleans + 1 push jerk
– Rest 2:00-3:00 between sets.
NOTES
Increase loading across as many sets as possible.
Unbroken reps.
Begin the first set around 60-70% of your 1-rep max power clean.
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12-1-2023 OPTIONAL COMPETE SKILL
(Time)
5 sets:
75-ft sled push (50/90 lb)
75-ft sled pull
:30 sandbag hold at the chest (100/150 lb)
– Rest 2:00 between sets.
NOTES
Add weight to the sled. Use a rope to pull the sled. The pull should be a backpedal, not an over-the-shoulder drag.
Move as fast as possible on the sled push and pull.
Use the heaviest bag possible for the sandbag hold. Make sure you can hold for the entire :30 interval. This should be challenging.
| Dale | ? Rx | 70 ft inside; 90 is last wt |
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