DAILY WOD
 | Tue, Dec 5 2023 |  |
| 12-05-2023 STRENGTH | 12-05-2023 POST WOD SKILL | 12-05-2023 OPTIONAL COMPETE STAMINA | 12-05-2023 OPTIONAL COMPETE ACCESSORY |
12-05-2023 STRENGTH (Weight) FOR LOAD: 3-3-3-3-3-3-3: Overhead squat INTENDED STIMULUS - All sets of 3 should be at 70% or more. - Lift once every 3:00. - Behind-the-neck push jerk the bar to get it overhead.
| 1st | 145 Rx | Kherri Tue, Dec 5, 2023 | | 2nd | 110 Rx | Mari Tue, Dec 5, 2023 | | 3rd | 95 Rx | Hannah Sm Tue, Dec 5, 2023 Robbie Tue, Dec 5, 2023 | | 1st | 245 Rx | Jeremy Tue, Dec 5, 2023 | | 2nd | 215 Rx | Jackson Tue, Dec 5, 2023 | | 3rd | 200 Rx | Justin T Tue, Dec 5, 2023 |
| Jeremy | 245 Rx | | | Jackson | 215 Rx | | | Justin T | 200 Rx | | | Cooper T | 175 Rx | | | Kherri | 145 Rx | | | Matias | 135 Rx | | | Ian N | 125 Rx | | | Mari | 110 Rx | | | Robbie | 95 Rx | | | Hannah Sm | 95 Rx | | | Nicole Ha | 90 Rx | | | Harley | 85 Rx | | | Breanna | 80 Rx | | | Kelly S | 75 Rx | | | Samantha G | 65 Rx | | | Megan M | 65 Rx | | | Alison | 60 Rx | | | Diane | 45 Rx | | | Hope | 35 Rx | | | Olivia M | 125 | scaled |
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12-05-2023 OPTIONAL COMPETE STAMINA (Time) Every 2:00 for 10 sets: 200/250-meter row INTENDED STIMULUS: - Record your slowest interval. - Rest with the remaining time with the 2:00 clock. - Do not pace the intervals.
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12-05-2023 OPTIONAL COMPETE ACCESSORY (Check In) 4 SETS: 15 weighted GHD hip extensions :15 weighted GHD hip extension hold :30 sandbag hold (at chest) – Athlete chooses loads. – Rest 2:00 between sets. INTENDED STIMULUS: - Use a medicine ball or bumper plate to add desired load to the GHD hip extensions. - The sandbag hold should be unbroken, but challenging in each set; advanced athletes should challenge themselves to hold a 150-200-pound sandbag.
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