Daily WOD

Tue, Dec 19 2023

Mon, May 26, 2025 at 8:00am MURPH
12-19-2023 METCON12-19-2023 OPTIONAL COMPETE STRENGTH12-19-2023 OPTIONAL COMPETE ACCESORY

12-19-2023 METCON


(Time, Int, Sc)
FOR TIME:
2,000-meter row
50 alternating single-leg squats
30 hang cleans

Rx: 225/135
Rx2: 2k/1.6km row, 50 single leg squats to target, 155/105
Rx3: 1k/800m row, reverse lunges, 75/55

INTENDED STIMULUS
- Regionals workout from 2012. Jason Khalipa had the top men's score worldwide at 11:24, while Annie Thorisdottir had the top score on the women's side at 11:47.
- Sub 16:00.
- Row in 9:00 or less.
- Single-leg squats in 4:00 or less.
- Hang cleans in 3:00 or less with sets of at least 3-5.


1st14:15 IntLindsey C Tue, Dec 19, 2023
2nd15:20 IntKatie E Tue, Dec 19, 2023
3rd12:35 ScHannah Sc Tue, Dec 19, 2023
1st19:54 RxJeremy Tue, Dec 19, 2023
2nd13:05 IntCarson C Tue, Dec 19, 2023
3rd14:08 IntThomas C Tue, Dec 19, 2023

Jeremy19:54 Rx
Carson C13:05 Int
Thomas C14:08 Int
Lindsey C14:15 Int
Cooper T14:59 Int
Katie E15:20 Int
2000m
Ian N17:16 Int
135#
Hannah Sc12:35 Sc
bike
Aidan13:08 Sc
2k, 25# DB’s
Lindsey H14:34 Sc
2k, pistols, 75#
Ashleigh15:08 Sc
2k, to target, 65#
Alison15:18 Sc
2k, 65#
Julia F15:34 Sc
2k, 85#
Diane16:09 Sc
Dana F16:33 Sc
2k, SL squat to bench, 65#
Cecy16:46 Sc
2k, 80#, SLS to target
Matias17:00 Sc
2k, 115#
Kelly S18:43 Sc
1.6k, 85#
Marnie19:41 Sc
95#
Mari13:15
MODWOD
Andrew✅
scaled
770-608-4635
101 Ethan Allen Drive
Dahlonega, Georgia 30533 (view larger map)

5.0

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