DAILY WOD
 | Fri, Dec 8 2023 |  |
| 12-08-2023 METCON | 12-08-2023 OPTION COMPETE STRENGTH | 12-08-2023 OPTIONAL COMPETE SKILL |
12-08-2023 METCON (Time, Rx2, Rx3) FOR TIME: 2 power cleans 50 double-unders 4 power cleans 50 double-unders 6 power cleans 50 double-unders 8 power cleans 50 double-unders 10 power cleans Rx: 155/105 Rx2: 115/85; 30 DU Rx3: 75/55; 30 SU INTENDED STIMULUS: - 4:00-7:00. - Double-unders in 1:00 or less. - Cleans in sets of 3 or more. - Fast transitions from start to finish; this should be a blitz!
| 1st | 7:19 Rx | Nicole Ha Fri, Dec 8, 2023 | | 2nd | 7:42 Rx | Harley Fri, Dec 8, 2023 | | 3rd | 4:54 Rx2 | Aidan Fri, Dec 8, 2023 | | 1st | 4:05 Rx | Jeremy Fri, Dec 8, 2023 | | 2nd | 6:24 Rx | Matt Br Fri, Dec 8, 2023 | | 3rd | 7:11 Rx | Jackson Fri, Dec 8, 2023 |
| Jeremy | 4:05 Rx | | | Matt Br | 6:24 Rx | | | Jackson | 7:11 Rx | | | Nicole Ha | 7:19 Rx | | | Harley | 7:42 Rx | | | Justin T | 9:37 Rx | | | Aidan | 4:54 Rx2 | | | Cooper T | 6:58 Rx2 | Rx weight | | Kelly S | 7:11 Rx2 | 85#/100 singles | | Mindy | 9:53 Rx2 | | | Elizabeth | 3:54 Rx3 | | | Tom | 4:13 Rx3 | | | Eddie | 4:36 Rx3 | | | Jeanne | 4:46 Rx3 | 75/50 singles | | Kelly P | 4:52 Rx3 | | | Susan | 5:36 Rx3 | | | Diane | 5:50 Rx3 | | | Trina | 5:54 Rx3 | | | Pam | 6:00 Rx3 | | | Connie | 6:15 Rx3 | | | Breanna | 6:27 Rx3 | 50 SU/ RX weight | | Greg U | 6:51 Rx3 | 115/singles | | Katie E | 6:54 Rx3 | 105#, 100 singles | | Dale | 7:12 Rx3 | 105#; 100 singles | | Aubrey | 7:36 Rx3 | | | Alice | 7:36 Rx3 | | | Jason | 9:37 Rx3 | 155# | | Aniki | 4:46 | scaled | | Andrew | 5:58 | scaled | | Bob C | alt wod | scaled |
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12-08-2023 OPTION COMPETE STRENGTH (Weight) 5 SETS FOR LOAD: 2 power cleans – Lift once every 3:00. INTENDED STIMULUS: - Increase load across as many sets as possible. - Begin the first set around 70-75% of your 1-rep-max power clean. - Rest with your remaining time in the 3:00 interval.
| 1st | 120 Rx | Harley Fri, Dec 8, 2023 | | 2nd | 115 Rx | Mindy Fri, Dec 8, 2023 | | 3rd | 105 Rx | Trina Fri, Dec 8, 2023 | | 1st | 305 Rx | Jackson Fri, Dec 8, 2023 | | 2nd | 255 Rx | Jeremy Fri, Dec 8, 2023 | | 3rd | 225 Rx | Justin T Fri, Dec 8, 2023 |
| Jackson | 305 Rx | 1 rep | | Jeremy | 255 Rx | | | Justin T | 225 Rx | | | Tom | 215 Rx | | | Dale | 130 Rx | 4 sets | | Harley | 120 Rx | | | Mindy | 115 Rx | | | Trina | 105 Rx | | | Aidan | 90 Rx | | | Kelly P | 80 Rx | | | Pam | 70 Rx | |
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12-08-2023 OPTIONAL COMPETE SKILL (Check In) ACCUMULATE: 30-50 strict handstand push-ups INTENDED STIMULUS: - This should take no more 10:00 to complete. - Advanced athletes should work toward the higher end of the rep range. If you can complete this task in 5:00 or less, try completing a few reps with your chest facing the wall. - Beginner athletes should focus on smaller sets and fewer reps. If you are unable to complete strict handstand push-ups, consider some of the modifications.
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