Daily WOD
 | Wed, Dec 20 2023 |  |
| 12-20-2023 METCON | 12-20-2023 OPTIONAL COMPETE ACCESORY | 12-20-2023 OPTIONAL COMPETE STAMINA |
12-20-2023 METCON
(Rounds, Sc, Fnd)
AMRAP 15:
10 wall-ball shots (14/20 lb) (9/10 ft)
10 toes-to-bars
10 box jumps (20/24 in)
Rx: 20/14, toes to bar, 24/20
Rx2: 16/10, toes to chest, 20/16
Rx3: 10/8, hanging knee raises, 16/12
INTENDED STIMULUS
- Time-priority triplet with short sets, quick breaks and smooth transitions.
- Intermediate and advanced athletes target 10+ rounds. Beginners hold to 6 rounds.
- Unbroken movement sets for as long as possible with rest as needed between movements.
| 1st | 6+15 Rx | Jamie Wed, Dec 20, 2023 | | 2nd | 9+10 Sc | Elizabeth Wed, Dec 20, 2023 | | 3rd | 8+10 Sc | Jeanne Wed, Dec 20, 2023 | | 1st | 7+2 Rx | Thomas C Wed, Dec 20, 2023 | | 2nd | 4+25 Rx | Jason Wed, Dec 20, 2023 | | 3rd | 9+22 Sc | Ian N Wed, Dec 20, 2023 |
| Thomas C | 7+2 Rx | | | Jamie | 6+15 Rx | | | Jason | 4+25 Rx | | | Ian N | 9+22 Sc | | | Elizabeth | 9+10 Sc | | | Andrew | 9 Sc | | | Jeanne | 8+10 Sc | | | Dale | 8+6 Sc | | | Ashleigh | 8 + 5 Sc | 20’ | | Katie E | 7+20 Sc | 14#WB | | Kelly S | 7+13 Sc | | | Bob C | 7+6 Sc | | | Harley | 6+20 Sc | | | Greg U | 6+16 Sc | Toes to bar | | Breanna | 6+5 Sc | | | Cecy | 8+25 Fnd | | | Matias | 7+25 Fnd | | | Alison | 7+24 Fnd | | | Susie | 6+6 Fnd | | | Mari | 7+17 | MOD WOD | | Justin T | 7 | scaled |
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12-20-2023 OPTIONAL COMPETE ACCESORY
(Weight)
3-2-2-1-1-1-1:
Weighted pull-ups
STIMULUS & GOALS
- Loaded gymnastics accessory work!
- Find heavy sets of 3, 2, and then 1-rep-max weighted pull-ups. Rest 2:00-3:00 between sets.
- 20:00 total clock.
STRATEGY
- Keep the pull-ups slow and controlled. Do your best to pull fast and drive your elbows toward the ground.
- Be sure to give yourself enough rest between sets.
| Dale | 0,15,20,30,40 using weighted vests Rx | Kipping, NOT strict |
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12-20-2023 OPTIONAL COMPETE STAMINA
(Calories)
10 SETS FOR CALORIES:
:30 bike at 60 RPMs
:20 bike at 70 RPMs
:10 bike at 80+ RPMs
1:00 bike sub 60 RPMs
NOTES
Use a C2 Bike, Assault Bike, or Echo Bike.
150 calories or more across the entire effort.
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