DAILY WOD
 | Fri, Jan 5 2024 |  |
| 240105 METCON | 240105 POST-WOD SKILL | 240105 OPTIONAL COMPETE SKILLCON | 240105 OPTIONAL COMPETE STAMINA | 240106 SATURDAY WOD |
240105 METCON (Time, Rx2, Rx3) 7 ROUNDS FOR TIME: 10 sumo deadlift high pulls (65/95 lb) 10 handstand push-ups Rx2: 55/75, 7 pike push-ups Rx3: 5 rounds, 7 SDHP @ 35/45, 7 hand release push-ups from knees INTENDED STIMULUS - 8:00-15:00. - Advanced athletes should push for sub 7:00. - Sumo deadlift high pulls and handstand push-ups in 2 sets or less.
| 1st | 8:18 Rx | Kherri Fri, Jan 5, 2024 | | 2nd | 6:41 Rx2 | Harley Fri, Jan 5, 2024 | | 3rd | 6:50 Rx2 | Mari Fri, Jan 5, 2024 | | 1st | 8:51 Rx | Caleb Nu Fri, Jan 5, 2024 | | 2nd | 12:30 Rx | Jackson Fri, Jan 5, 2024 | | 3rd | 12:37 Rx | Jeremy Fri, Jan 5, 2024 |
| Kherri | 8:18 Rx | | | Caleb Nu | 8:51 Rx | | | Jackson | 12:30 Rx | | | Jeremy | 12:37 Rx | | | Carson M | 14:36 Rx | Woof | | Justin T | 16:26 Rx | | | Harley | 6:41 Rx2 | | | Mari | 6:50 Rx2 | | | Dale | 7:01 Rx2 | 75#; 10 reps; pike | | Matias | 7:58 Rx2 | | | Megan M | 8:06 Rx2 | | | Kelly S | 8:19 Rx2 | | | Ian N | 8:30 Rx2 | | | Dana F | 8:37 Rx2 | | | Greg U | 8:53 Rx2 | | | Katie E | 9:02 Rx2 | 65#, bench pike, RX reps | | Breanna | 9:22 Rx2 | | | Nicole Ha | 10:00 Rx2 | | | Ami | 5:35 Rx3 | | | Elizabeth | 6:43 Rx3 | #35, box pike, Rx reps | | Erin P | 8:05 Rx3 | | | Alison | 8:15 Rx3 | | | Alice | 9:05 Rx3 | | | Ginny | 9:09 Rx3 | | | Pam | 11:39 Rx3 | | | Blake P | 8:37 | 95/Push ups | | Trina | 14:31 | scaled |
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240105 POST-WOD SKILL (Weight) On an 8:00 clock: Find a heavy 3-rep sumo deadlift – Build from workout load. – Rest 2:00 between lifts. NOTES - If fatigued from the workout and/or the heavy back squat yesterday use this time to practice technique at lighter loads, rather than prioritizing a heavy lifting session.
| 1st | 300 Rx | Katie E Fri, Jan 5, 2024 | | 2nd | 215 Rx | Harley Fri, Jan 5, 2024 Breanna Fri, Jan 5, 2024 Kherri Fri, Jan 5, 2024 | | 3rd | 195 Rx | Mari Fri, Jan 5, 2024 | | 1st | 365 Rx | Caleb Nu Fri, Jan 5, 2024 Jackson Fri, Jan 5, 2024 Jeremy Fri, Jan 5, 2024 | | 2nd | 325 Rx | Carson M Fri, Jan 5, 2024 Justin T Fri, Jan 5, 2024 | | 3rd | 300 Rx | Ian N Fri, Jan 5, 2024 |
| Jeremy | 365 Rx | | | Jackson | 365 Rx | | | Caleb Nu | 365 Rx | | | Justin T | 325 Rx | | | Carson M | 325 Rx | | | Katie E | 300 Rx | | | Ian N | 300 Rx | | | Matias | 295 Rx | | | Dale | 285 Rx | | | Blake P | 235 Rx | | | Kherri | 215 Rx | | | Breanna | 215 Rx | | | Harley | 215 Rx | | | Greg U | 205 Rx | | | Mari | 195 Rx | | | Robbie | 170 Rx | | | Kelly S | 165 Rx | | | Nicole Ha | 165 Rx | | | Dana F | 165 Rx | | | Elizabeth | 155 Rx | | | Megan M | 145 Rx | | | Trina | 125 Rx | | | Alison | 125 Rx | | | Erin P | 115 Rx | | | Pam | 100 Rx | | | Alice | 90 Rx | | | Ami | 85 Rx | | | Ginny | 70 Rx | |
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240105 OPTIONAL COMPETE SKILLCON (Check In) 4 SETS: 100-ft handstand walk 1:00 flutter kicks – Rest 2:00 between sets. NOTES - Set up a 100-ft course and perform unbroken handstand walks if possible. - Keep moving through the flutter kicks the entire minute. - If you are unable to walk on your hands or you know you will struggle with the volume, reduce the distance, give yourself 1:00 to walk as far as you can, or scale to 50 alternating shoulder taps.
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240105 OPTIONAL COMPETE STAMINA (Time) 10 SETS FOR TIME: 700/1,000-meter Assault Bike – Rest :30 between sets. STIMULUS & GOALS - All sets under 1:30. - Start at a conservative pace and increase your pacing after the first couple of sets. STRATEGY - Find a pace that you can maintain, challenging yourself to not deviate from that pace by more than :05 in either direction.
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240106 SATURDAY WOD (Rounds) AMRAP 20 w/ PARTNER: - 3 chest to bar pull-ups - 3 shuttle runs - 3 SA DB power snatches (50/70) - 6 chest to bar pull-ups - 6 shuttle runs - 6 SA DB power snatches (50/70) - 9 chest to bar pull-ups - 9 shuttle runs - 9 SA DB power snatches (50/70) - 12 chest to bar pull-ups - 12 shuttle runs - 12 SA DB power snatches (50/70) - etc.... NOTES - Option to complete BMU or RMU instead of pull-ups in the scheme of 1-3-5-7-9-11... etc.
| 1st | 7+39 | Aidan Sat, Jan 6, 2024 Lindsey C Sat, Jan 6, 2024 | | 2nd | 7+22 | Robbie Sat, Jan 6, 2024 Mindy Sat, Jan 6, 2024 | | 3rd | 6+58 | Kelly S Sat, Jan 6, 2024 Katie E Sat, Jan 6, 2024 | | 1st | 7+21 Rx | Jeremy Sat, Jan 6, 2024 Jackson Sat, Jan 6, 2024 | | 2nd | 6+42 Rx | Thomas C Sat, Jan 6, 2024 | | 3rd | 6+42 | Jason Sat, Jan 6, 2024 |
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