DAILY WOD
 | Wed, Dec 27 2023 |  |
| 12-27-2023 METCON | 12-27-2023 PRE-WOD STRENGTH | 12-27-2023 OPTIONAL COMPETE SKILL | 12-27-2023 OPTIONAL COMPETE STAMINA |
12-27-2023 METCON (Rounds, Rx2, Rx3) AMRAP 8: 2 wall walks 2 deadlifts Rx: 315/205 Rx2: 185/125 Rx3: 2 inchworms + pushup, 75/55 INTENDED STIMULUS - 8+ rounds; advanced athletes could get upwards of 16+ rounds. - Deadlifts should feel heavy, and will likely need to be performed in singles. - :10 or less of rest between reps. - Full body couplet with complimentary movement functions. - High skill and heavy load.
| 1st | 12+1 Rx2 | Mari Wed, Dec 27, 2023 | | 2nd | 12 Rx2 | Robbie Wed, Dec 27, 2023 | | 3rd | 10 Rx2 | Jamie Wed, Dec 27, 2023 Elizabeth Wed, Dec 27, 2023 | | 1st | 12+2 Rx | Jeremy Wed, Dec 27, 2023 | | 2nd | 10 Rx | Jackson Wed, Dec 27, 2023 Andrew Wed, Dec 27, 2023 | | 3rd | 9 Rx | Carson C Wed, Dec 27, 2023 |
| Jeremy | 12+2 Rx | | | Andrew | 10 Rx | | | Jackson | 10 Rx | | | Carson C | 9 Rx | | | Tom | 8+1 Rx | | | Mari | 12+1 Rx2 | | | Dale | 12 Rx2 | Prom WW 185 | | Robbie | 12 Rx2 | 135 | | Elizabeth | 10 Rx2 | | | Greg U | 10 Rx2 | 225 | | Jamie | 10 Rx2 | | | Jeanne | 9+2 Rx2 | 145 | | Ian N | 9+2 Rx2 | 205 | | Cecy | 9 Rx2 | 155 | | Cooper T | 9 Rx2 | 225 | | Dustin | 9 Rx2 | | | Kelly S | 7+2 Rx2 | 135 | | Sarah Y | 7+1 Rx2 | wall walks, DB strict press (injury) | | Katie E | 9 Rx3 | 205#, PROM WW | | Pam | 7+2 Rx3 | 85/full wall walks | | Trina | 135#DL inchworms | Sc |
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12-27-2023 PRE-WOD STRENGTH (Weight) EMOM 8: 1 deadlift – Build to a heavy single.
| 1st | 265 Rx | Katie E Wed, Dec 27, 2023 | | 2nd | 215 Rx | Lindsey C Wed, Dec 27, 2023 | | 3rd | 200 Rx | Kelly S Wed, Dec 27, 2023 | | 1st | 465 Rx | Andrew Wed, Dec 27, 2023 Tom Wed, Dec 27, 2023 | | 2nd | 405 Rx | Jackson Wed, Dec 27, 2023 Jeremy Wed, Dec 27, 2023 | | 3rd | 335 Rx | Carson C Wed, Dec 27, 2023 |
| Tom | 465 Rx | | | Andrew | 465 Rx | | | Jeremy | 405 Rx | | | Jackson | 405 Rx | | | Carson C | 335 Rx | | | Greg U | 305 Rx | | | Dale | 275 Rx | | | Ian N | 270 Rx | | | Katie E | 265 Rx | | | Cooper T | 255 Rx | | | Lindsey C | 215 Rx | | | Dustin | 215 Rx | | | Kelly S | 200 Rx | | | Robbie | 195 Rx | | | Jamie | 190 Rx | | | Mari | 185 Rx | | | Cecy | 180 Rx | | | Trina | 175 Rx | | | Jeanne | 165 Rx | | | Elizabeth | 155 Rx | | | Sarah Y | 155 Rx | | | Pam | 105 Rx | |
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12-27-2023 OPTIONAL COMPETE SKILL (Check In) FOR TIME: 400-meter sled drag (25/45 lb) NOTES - Attach a rope or a ring strap to the sled. As you face the sled, grab the rope or ring strap and walk backward to accumulate 400 meters. The weight should allow for a smooth, steady pace across the entire distance. Go unbroken if possible.
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12-27-2023 OPTIONAL COMPETE STAMINA (Check In) EVERY 3:00 FOR 6 SETS: 400/500-meter row STIMULUS & GOALS - All sets in less than 2:15. - Simple monostrucutral workout. STRATEGY - Find a pace that is challenging to hold, but allows you to maintain within :05 throughout. Avoid coming out too hot and then finishing the second set slower than the first set. - Advanced athletes try to hold 1:40-1:45 or faster for all 6 sets.
| Dale | Yes | No | | Aidan | Yes | assault bike 18cals instead of 400m |
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