DAILY WOD
 | Fri, Dec 22 2023 |  |
 | Happy Birthday: Jeremy |
| 12-22-2023 METCON | 12-22-2023 OPTIONAL COMPETE SKILL | 12-22-2023 OPTIONAL COMPETE SKILL 2 |
12-22-2023 METCON (Reps, Rx2) AMRAP 2: 200-m run AMRAP burpees – Rest 2:00 – AMRAP 4: 400-m run AMRAP burpees – Rest 4:00 – AMRAP 6: 800-m run AMRAP burpees Rx2: 200m/400m/600m INTENDED STIMULUS: - At least 10 burpees per AMRAP, with faster runners pushing towards 20+. - Equal work-to-rest ratios should enable athletes to push the pace.
| 1st | 64 Rx | Lindsey C Fri, Dec 22, 2023 | | 2nd | 62 Rx | Julia F Fri, Dec 22, 2023 | | 3rd | 60 Rx | Dana F Fri, Dec 22, 2023 | | 1st | 76 Rx | Thomas C Fri, Dec 22, 2023 | | 2nd | 68 Rx | Cooper T Fri, Dec 22, 2023 | | 3rd | 43 Rx | Tom Fri, Dec 22, 2023 |
| Thomas C | 76 Rx | | | Cooper T | 68 Rx | | | Lindsey C | 64 Rx | | | Julia F | 62 Rx | | | Dana F | 60 Rx | | | Katie E | 55 Rx | | | Hope | 54 Rx | | | Elizabeth | 52 Rx | | | Jamie | 48 Rx | | | Jeanne | 47 Rx | | | Kelley | 45 Rx | | | Tom | 43 Rx | | | Kelly S | 41 Rx | | | Jason | 38 Rx | | | Mindy | 37 Rx | | | Aubrey | 33 Rx | | | Greg U | 33 Rx | | | Alison | 32 Rx | | | Matias | 30 Rx | | | Dale | 70 Rx2 | Run 200 (16); 300 (28); 600 (26) | | Kelly P | 64 Rx2 | | | Rebecca P | 55 Rx2 | | | Mari | 18 | Bike/wall walks |
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12-22-2023 OPTIONAL COMPETE SKILL (Time) FOR TIME: - 50 GHD Sit-Ups - 200 ft. Handstand Walk - 50 GHD Hip Extensions INTENDED STIMULUS: - Complete the work in the prescribed order while resting as needed. - Scale the sit-up range of motion and the handstand walk distance as needed. - Sub 50 alternating shoulder taps with your stomach or back facing the wall if needed. - Scale hip extension range of motion so you can complete at least 10 unbroken reps in each set. If necessary, perform good mornings with an empty barbell.
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12-22-2023 OPTIONAL COMPETE SKILL 2 (Check In) EMOM 15: Minute 1 | 6 muscle-ups Minute 2 | 2 rope climbs (15 ft) Minute 3 | 12 reverse lunges (105/155 lb) – Barbell in the back rack position. INTENDED STIMULUS: - Pulling under fatigue. - Increase gymnastics pulling stamina - Muscle-ups in 2 sets or less. Unbroken reverse lunges.
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