DAILY WOD
 | Wed, Jan 3 2024 |  |
 | Gymversary: Lindsey C(2) |
| 240103 METCON | 240103 OPTIONAL COMPETE STRENGTH | 240103 OPTIONAL COMPETE METCON |
240103 METCON (Reps, Rx2, Rx3) AMRAP 10: Burpee box-overs (20/24 in) Rx2: 16/20 Rx3: 12/16 INTENDED STIMULUS - 50+ reps. Advanced athletes push for 100+ reps. - Mental and physical grind-it-out challenge.
| 1st | 76 Rx | Lindsey H Wed, Jan 3, 2024 | | 2nd | 74 Rx | Dana F Wed, Jan 3, 2024 Jessica L Wed, Jan 3, 2024 | | 3rd | 69 Rx | Jamie Wed, Jan 3, 2024 | | 1st | 93 Rx | Jackson Wed, Jan 3, 2024 | | 2nd | 92 Rx | Carson C Wed, Jan 3, 2024 | | 3rd | 89 Rx | Jeremy Wed, Jan 3, 2024 |
| Jackson | 93 Rx | | | Carson C | 92 Rx | | | Jeremy | 89 Rx | | | Thomas C | 76 Rx | | | Lindsey H | 76 Rx | | | Cooper T | 74 Rx | | | Jessica L | 74 Rx | | | Dana F | 74 Rx | | | Jamie | 69 Rx | | | Marnie | 63 Rx | | | Harley | 63 Rx | | | Megan M | 57 Rx | | | Erika R | 54 Rx | ATWO | | Tom | 53 Rx | | | Dale | 83 Rx2 | 20” step overs | | Diane | 80 Rx2 | Step ups to 20' | | Ian N | 72 Rx2 | ATWO | | Kelly P | 68 Rx2 | | | Blake P | 67 Rx2 | | | Greg U | 59 Rx2 | Box Jump Overs | | Rebecca P | 56 Rx2 | | | Jemma | 55 Rx2 | | | Carson M | 50 Rx2 | | | Robbie | 78 Rx3 | ATWO | | Elizabeth | 72 Rx3 | ATWO | | Katie E | 71 Rx3 | ATWO | | Jeanne | 67 Rx3 | ATWO -- all the way over | | Pam | 57 Rx3 | | | Kelly S | 55 Rx3 | ATWO | | Aubrey | 54 Rx3 | | | Susan | 35 Rx3 | | | Mari | 98 | Mod- 26# step ups/injury | | Ginny | 47 | scaled | | Trina | 46 | Sc | | Alice | 37 | 45# plate |
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240103 OPTIONAL COMPETE STRENGTH (Weight) FOR LOAD: Snatch, clean or jerk: 5 reps x 4 sets at 50-60% 4 reps x 3 sets at 60-70% NOTES - Welcome to week one of our Strength I cycle. For the next eight weeks, choose between snatch, clean, or jerk (push or split) and stick with the same lift for the entire eight weeks. You can change the lift in the next eight-week cycle. - Use a recent one rep max to find your percentages. - Take the barbell out of a rack for the jerk. - Rest as needed between sets.
| 1st | 75/85 Rx | Harley Wed, Jan 3, 2024 | | 2nd | 55/65 Rx | Jeanne Wed, Jan 3, 2024 Megan M Wed, Jan 3, 2024 Alison Wed, Jan 3, 2024 Elizabeth Wed, Jan 3, 2024 Jemma Wed, Jan 3, 2024 | | 3rd | 85/95 Rx | Katie E Wed, Jan 3, 2024 | | 1st | 135/155 Rx | Tom Wed, Jan 3, 2024 Blake P Wed, Jan 3, 2024 | | 2nd | 125/185 Rx | Jackson Wed, Jan 3, 2024 | | 3rd | 95/120 Rx | Dale Wed, Jan 3, 2024 |
| Harley | 75/85 Rx | Clean | | Jemma | 55/65 Rx | Jerk | | Elizabeth | 55/65 Rx | Clean | | Alison | 55/65 Rx | Jerk | | Megan M | 55/65 Rx | | | Jeanne | 55/65 Rx | Snatches | | Katie E | 85/95 Rx | Clean | | Blake P | 135/155 Rx | Clean | | Tom | 135/155 Rx | | | Jackson | 125/185 Rx | | | Trina | 65/75 Rx | Jerk | | Dale | 95/120 Rx | Clean | | Jessica L | 65/75 Rx | Clean | | Jamie | 65/75 Rx | | | Lindsey H | 65/75 Rx | | | Carson C | 115/185 Rx | | | Jeremy | 135/205 Rx | | | Thomas C | 95/185 Rx | Clean | | Greg U | 85/105 Rx | Clean | | Carson M | 155/175 Rx | Clean | | Aubrey | 25 Rx | Clean | | Kelly S | 35/50 Rx | Snatches |
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240103 OPTIONAL COMPETE METCON (Time) FOR TIME: 45 chest-to-bar pull-ups 30 front squats (125/185 lb) STIMULUS & GOALS - 10:00 or less. - Work on the chest-to-bar pull-ups for no more than 5:00. - Perform at least 5 reps every time you pick up the bar. STRATEGY - Decide whether you want to strategize the reps in a way that minimizes your rest time during breaks OR go for broke and see what happens. - If strategizing, perform sets that require no more than :15. - In going for broke, perform the biggest sets possible until you reach failure. Try to finish the reps before significant failure occurs.
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