DAILY WOD
 | Fri, Dec 29 2023 |  |
| 12-29-2023 PRE-WOD SKILL | 12-29-2023 METCON | 12-29-2023 OPTIONAL COMPETE METCON | 12-29-2023 OPTIONAL COMPETE STAMINA | 12-29-2023 OPTIONAL COMPETE SKILL |
12-29-2023 PRE-WOD SKILL (Reps, Rx2, Rx3) 1 SET FOR MAX REPS: Max unbroken double-unders or 2:00 max double-unders
| 1st | 25 Rx | Ashleigh Fri, Dec 29, 2023 | | 2nd | 14 Rx2 | Jeanne Fri, Dec 29, 2023 | | 3rd | 10 Rx2 | Elizabeth Fri, Dec 29, 2023 | | 1st | 146 Rx | Thomas C Fri, Dec 29, 2023 | | 2nd | 116 Rx | Jeremy Fri, Dec 29, 2023 | | 3rd | 100 Rx | Jackson Fri, Dec 29, 2023 |
| Thomas C | 146 Rx | 72 unbroken | | Jeremy | 116 Rx | Unbroken | | Jackson | 100 Rx | Total | | Ashleigh | 25 Rx | unbroken (68 total) | | Dale | 233 broken singles Rx2 | | | Jeanne | 14 Rx2 | DU- | | Elizabeth | 10 Rx2 | DU | | Katie E | 208 Rx3 | Unbroken singles | | Alison | 270 | singles | | Susan | 99 | singles | | Matias | 98 | unbroken singles | | Ian N | 89 | total doubles | | Cooper T | 78 | total doubles | | Matt Br | 75 | total doubles | | Mari | 27.5 | bike calories | | Aubrey | 20 | singles | | Pam | 7 | DU attempts | | Greg U | undetermined | scaled |
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12-29-2023 METCON (Weight) 7 SETS FOR LOAD: 6 alternating front-rack reverse lunges – 3 on each leg. INTENDED STIMULUS - Heavy front-rack reverse lunge day. - Build to a heavy set of 3 lunges; 3 lunges on one leg and then 3 on the other. - Lift once every 3:00. - Take the bar from the rack.
| 1st | 145 Rx | Katie E Fri, Dec 29, 2023 | | 2nd | 115 Rx | Robbie Fri, Dec 29, 2023 | | 3rd | 110 Rx | Jeanne Fri, Dec 29, 2023 | | 1st | 275 Rx | Jeremy Fri, Dec 29, 2023 | | 2nd | 205 Rx | Jackson Fri, Dec 29, 2023 Cooper T Fri, Dec 29, 2023 | | 3rd | 150 Rx | Ian N Fri, Dec 29, 2023 |
| Jeremy | 275 Rx | | | Cooper T | 205 Rx | | | Jackson | 205 Rx | Deficit (45lb plate) | | Ian N | 150 Rx | | | Katie E | 145 Rx | I’m ’bout sick and tired of Ian! Imma take him OUT! | | Matias | 145 Rx | | | Greg U | 135 Rx | | | Matt Br | 135 Rx | | | Robbie | 115 Rx | | | Jeanne | 110 Rx | | | Ashleigh | 100 Rx | | | Dale | 95 Rx | | | Elizabeth | 75 Rx | | | Alison | 75 Rx | | | Pam | 60 Rx | | | Susan | 50 Rx | | | Aubrey | 26 Rx | kettlebell | | Mari | bench Rx | |
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12-29-2023 OPTIONAL COMPETE METCON (Time) 5 ROUNDS FOR TIME: 75 double-unders 20 hand-release push-ups STIMULUS & GOALS - 11:00-15:00. - Double-unders in 1:30 or less. - Push-ups in 1:30 or less. STRATEGY - Stay loose with the jump rope, remembering to relax and breathe. - Avoid pushing to failure on the push-ups. - When you rest on the push-ups, either lay flat on your stomach with your arms out to the sides or sit up on your knees to allow your shoulders and arms to truly relax and recover.
| Jackson | 21:37 Rx | Why am I still so bad at dubs 😢 | | Dale | 11:01 | 75 singles | | Ashleigh | 15:40 | single and doubles/some knee push ups |
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12-29-2023 OPTIONAL COMPETE STAMINA (Time) ON A 20:00 CLOCK, 5 SETS FOR REPS: 0:00-2:00: - 200-meter run - Max Russian kettlebell swings (35/53 lb) 2:00-4:00: - Rest STIMULUS & GOALS - Push for one more rep in each interval. - Runs in 1:00 or less. - 20 kettlebell swings or more per set; try not to put down the kettlebell until the rest time. STRATEGY - Find a pace on the run that gives you the most amount of time for the kettlebell swings but doesn’t keep you from quickly transitioning when you return from the run. You should have about a minute to perform kettlebell swings. - Remember that you get an entire 2:00 to rest after the kettlebell swings. - This workout aims to build your capacity to keep pushing when you are tired, so keep going for one more rep.
| Jeanne | 156 Rx | | | Elizabeth | 175 Rx | |
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12-29-2023 OPTIONAL COMPETE SKILL (Check In) CCUMULATE: 3:00 L-sit hold NOTES Perform the L-sit using a pair of parallettes, hanging from a pull-up bar, or getting creative in finding a way to get yourself off the ground. Use the same technique throughout the entire 3:00 of work. Hold the L-sit for at least :10 and no longer than :40. You can rest as needed, but pick up where you left off until you accumulate 3:00 of work.
| Dale | Yes | Yes. Hanging; 6 x :30 |
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