DAILY WOD
 | Wed, Dec 6 2023 |  |
 | Happy Birthday: Evan B & Mike |
| 12-06-2023 METCON | 12-06-2023 OPTIONAL COMPETE STRENGTH | 12-06-2023 OPTIONAL COMPETE ACCESSORY |
12-06-2023 METCON (Time, Rx2) FOR TIME: 50-40-30-20-10: Burpees – Run 400 meters after each set of burpees. Rx: as written Rx2: Half reps on burpees; 200m run INTENDED STIMULUS: - 18:00-25:00. - Runs in 2:15 or less. - 10+ burpee/minute pace. - Fast transitions.
| 1st | 19:45 Rx | Mari Wed, Dec 6, 2023 | | 2nd | 22:31 Rx | Jemma Wed, Dec 6, 2023 | | 3rd | 24:47 Rx | Robbie Wed, Dec 6, 2023 | | 1st | 20:01 Rx | Jeremy Wed, Dec 6, 2023 | | 2nd | 23:29 Rx | Jackson Wed, Dec 6, 2023 | | 3rd | 25:10 Rx | Justin T Wed, Dec 6, 2023 |
| Mari | 19:45 Rx | | | Jeremy | 20:01 Rx | Bike | | Jemma | 22:31 Rx | | | Jackson | 23:29 Rx | | | Robbie | 24:47 Rx | Row 500 | | Justin T | 25:10 Rx | | | Cecy | 26:07 Rx | | | Jessica L | 26:08 Rx | | | Kelley | 26:08 Rx | | | Elizabeth | 27:36 Rx | | | Zach W | 27:50 Rx | | | Dana F | 27:50 Rx | Row 500 | | Dale | 27:53 Rx | Row 500 | | Diane | 29:08 Rx | | | Katie E | 29:09 Rx | Row | | Erika R | 29:21 Rx | Row | | Greg U | 29:52 Rx | Row | | Amberly | 30:21 Rx | Row | | Eddie | 30:35 Rx | Row 500 | | Kelly P | 31:31 Rx | | | Rebecca P | 31:31 Rx | | | Jason | 32:12 Rx | | | Tom | 32:30 Rx | | | Alison | 32:50 Rx | Row | | Aniki | 18:00 Rx2 | | | Pam | 22:25 Rx2 | | | Alice | 22:25 Rx2 | | | Matias | 23:28 Rx2 | Bike 1200 | | Matt Br | 29:02 | scaled |
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12-06-2023 OPTIONAL COMPETE STRENGTH (Weight) EMOM 12: 3 back squats INTENDED STIMULUS: - Build up to 50% or slightly more and hold the same load across all 12 sets (straight sets).
| Jeremy | 305 Rx | | | Jackson | 245 Rx | | | Dale | 105 Rx | 50 of 1rm |
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12-06-2023 OPTIONAL COMPETE ACCESSORY (Check In) AMRAP 15: 1:00 handstand hold 1:00 L-sit 15 shoulder presses (65/95 lb) 15 GHD sit-ups INTENDED STIMULUS: - 3-4 rounds. - A combination of intensities. Practice a version of the L-sit hold for :15-:20. - Complete each hold in sets that allow you to keep moving. Stick to sets of :15-:20 with smaller breaks between sets. - Push the pace on the shoulder presses and GHD sit-ups. Limit your breaks because you will have to rest during the holds.
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