DAILY WOD
 | Wed, Dec 13 2023 |  |
| 12-13-2023 STRENGTH | 12-13-2023 METCON | 12-13-2023 OPTIONAL COMPETE CONDITIONING |
12-13-2023 STRENGTH (Weight) 6-5-4-3-2: Front squats – Take the bar from the floor
| 1st | 140 Rx | Mari Wed, Dec 13, 2023 | | 2nd | 135 Rx | Breanna Wed, Dec 13, 2023 | | 3rd | 120 Rx | Lindsey C Wed, Dec 13, 2023 Harley Wed, Dec 13, 2023 | | 1st | 275 Rx | Jeremy Wed, Dec 13, 2023 | | 2nd | 255 Rx | Andrew Wed, Dec 13, 2023 | | 3rd | 245 Rx | Jackson Wed, Dec 13, 2023 |
| Jeremy | 275 Rx | | | Andrew | 255 Rx | rack | | Jackson | 245 Rx | | | Tom | 215 Rx | | | Justin T | 205 Rx | | | Matt Br | 160 Rx | | | Greg U | 155 Rx | | | Bob C | 155 Rx | rack | | Ian N | 150 Rx | | | Mari | 140 Rx | | | Jason | 135 Rx | | | Breanna | 135 Rx | | | Harley | 120 Rx | | | Lindsey C | 120 Rx | | | Jamie | 110 Rx | | | Aidan | 105 Rx | | | Megan M | 105 Rx | | | Jeanne | 100 Rx | | | Dana F | 95 Rx | | | Cecy | 90 Rx | | | Trina | 85 Rx | | | Kelly S | 85 Rx | | | Diane | 80 Rx | | | Kelly P | 75 Rx | | | Rebecca P | 75 Rx | | | Elizabeth | 55 Rx | | | Pam | 55 Rx | | | Alice | 55 Rx | | | Ginny | 50 Rx | | | Susan | 45 Rx | | | Connie | 45 Rx | rack | | Aniki | 41 Rx | | | Jemma | 35 Rx | | | Aubrey | 35 Rx | |
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12-13-2023 METCON (Rounds, Rx2, Rx3) AMRAP 8:00: - 4 front squats - 3-4 strict pull-ups Rx: 125/185 Rx2: 95/135, 2-3 strict pull-ups Rx3: 55/75, 4 ring rows INTENDED STIMULUS: - 5-10+ rounds. - Moderately heavy loading that allows athletes to go unbroken through all rounds. - Pull-up sets in :30 or less.
| 1st | 9+4 Rx | Mari Wed, Dec 13, 2023 | | 2nd | 7 Rx2 | Breanna Wed, Dec 13, 2023 | | 3rd | 14 Rx3 | Jemma Wed, Dec 13, 2023 | | 1st | 10 Rx | Jeremy Wed, Dec 13, 2023 | | 2nd | 7+2 Rx | Jackson Wed, Dec 13, 2023 | | 3rd | 6 Rx | Justin T Wed, Dec 13, 2023 |
| Jeremy | 10 Rx | | | Mari | 9+4 Rx | | | Jackson | 7+2 Rx | | | Justin T | 6 Rx | | | Andrew | 9 Rx2 | | | Greg U | 7 Rx2 | 135/foot assist | | Breanna | 7 Rx2 | 105#, banded PU | | Matt Br | 6+4 Rx2 | weighted strict | | Jason | 6 Rx2 | | | Jemma | 14 Rx3 | | | Dana F | 12+4 Rx3 | | | Jeanne | 12+3 Rx3 | 80/band | | Diane | 10 Rx3 | band | | Cecy | 10 Rx3 | 70#/ strict PU | | Aidan | 10 Rx3 | banded PU | | Rebecca P | 9+4 Rx3 | | | Ian N | 9 Rx3 | 125/band | | Lindsey C | 9 Rx3 | | | Kelly P | 9 Rx3 | | | Megan M | 8+4 Rx3 | 85/blue | | Jamie | 8+1 Rx3 | 85/mini | | Bob C | 7+4 Rx3 | 125/no band | | Trina | 7 Rx3 | | | Tom | 6 Rx3 | 185/band | | Elizabeth | 13 | 45 | | Ginny | 10 | 20/rr | | Alice | 9+4 | 35/kips | | Pam | 9 | 35/band | | Aniki | 9 | 25/rr | | Kelly S | 8+7 | scaled pull ups/ 65# | | Aubrey | 8+4 | 35/bands | | Susan | 8 | 35/band | | Connie | 7+4 | 35/band | | Harley | 7 | #95/ banded |
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12-13-2023 OPTIONAL COMPETE CONDITIONING (Reps) EMOM 16: Min. 1 | 150-meter run Min. 2 | :40 bar-facing burpees INTENDED STIMULUS: - Push for one more rep. - 8-15 burpees in each interval. - Take the first few rounds to see where you are. Work on sustaining across the first four rounds and then try to increase the pace in the remaining rounds
| Lindsey C | A bunch 😂 | Sit ups instead of burpees | | Jackson | Yes Rx | |
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