DAILY WOD
 | Mon, Jan 8 2024 |  |
| 240108 METCON | 240108 PRE-WOD SKILL | 240108 OPTIONAL COMPETE STRENGTH | 240108 OPTIONAL COMPETE METCON |
240108 METCON (Time, Rx2, Rx3) 3 rounds for time: - 15 hang power snatches (65/95 lb) - 15 chest-to-bar pull-ups Rx2: 75/55, pull-ups Rx3: 45/35, jumping chest to bar INTENDED STIMULUS: - Sub 10:00; advanced athletes push for sub 5:00. - Chest-to-bar pull-ups in 1-2 sets each round. - Hang power snatches in 1-2 sets each round, starting out unbroken.
| 1st | 7:07 Rx2 | Robbie Mon, Jan 8, 2024 | | 2nd | 7:16 Rx2 | Kherri Mon, Jan 8, 2024 | | 3rd | 8:37 Rx2 | Erika R Mon, Jan 8, 2024 | | 1st | 5:10 Rx | Jeremy Mon, Jan 8, 2024 | | 2nd | 7:10 Rx | Jackson Mon, Jan 8, 2024 | | 3rd | 9:02 Rx | Thomas C Mon, Jan 8, 2024 |
| Jeremy | 5:10 Rx | | | Jackson | 7:10 Rx | | | Thomas C | 9:02 Rx | | | Justin T | 10:26 Rx | | | Carson M | 11:30 Rx | | | Andrew | 5:30 Rx2 | 75/chin | | Carson C | 6:30 Rx2 | 95/chin | | Robbie | 7:07 Rx2 | | | Kherri | 7:16 Rx2 | 65/chin | | Cooper T | 7:31 Rx2 | | | Dale | 8:36 Rx2 | 65#; kip | | Erika R | 8:37 Rx2 | | | Tom | 9:30 Rx2 | 95/band | | Elizabeth | 4:57 Rx3 | 35/JC2B | | Lindsey C | 6:30 Rx3 | 55# | | Mindy | 6:44 Rx3 | 45/push ups | | Dana F | 6:51 Rx3 | | | Rebecca P | 7:52 Rx3 | | | Josh | 7:54 Rx3 | | | Kelly P | 8:19 Rx3 | | | Marnie | 8:40 Rx3 | 55/10 pull ups per round | | Aidan | 8:59 Rx3 | 20 db snatch/chin - mom mods :) | | Hope | 9:03 Rx3 | | | Eddie | 9:15 Rx3 | 55/band | | Kristen | 5:08 | 35/jpu | | Erin P | 5:15 | 35/JPU | | Jeanne | 5:39 | 5:39 | | Alison | 6:11 | 35#/JPU | | Diane | 6:26 | 35/Bands | | Jemma | 6:43 | 35# | | Katie E | 6:49 | 55/BC2B | | Susan | 6:59 | 20#/jpu | | Alice | 7:12 | 25#/jpu | | Matias | 7:17 | 75/jpu | | Greg U | 8:22 | 75/prom chin | | Pam | 8:25 | 25#/JPU | | Dustin | 8:42 | 65/chin | | Trina | 9:31 | ring rows |
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240108 PRE-WOD SKILL (Weight) EMOM 8: 1 hang power snatch 1 high hang power snatch – Build in load, but only as quality mechanics allow.
| 1st | 105 Rx | Kherri Mon, Jan 8, 2024 | | 2nd | 85 Rx | Marnie Mon, Jan 8, 2024 Lindsey C Mon, Jan 8, 2024 | | 3rd | 80 Rx | Robbie Mon, Jan 8, 2024 | | 1st | 195 Rx | Jackson Mon, Jan 8, 2024 Jeremy Mon, Jan 8, 2024 | | 2nd | 160 Rx | Thomas C Mon, Jan 8, 2024 | | 3rd | 155 Rx | Carson C Mon, Jan 8, 2024 Justin T Mon, Jan 8, 2024 |
| Jeremy | 195 Rx | | | Jackson | 195 Rx | | | Thomas C | 160 Rx | | | Justin T | 155 Rx | | | Carson C | 155 Rx | | | Carson M | 145 Rx | | | Tom | 145 Rx | | | Cooper T | 135 Rx | | | Andrew | 125 Rx | | | Matias | 105 Rx | | | Kherri | 105 Rx | | | Greg U | 105 Rx | | | Josh | 95 Rx | | | Dustin | 85 Rx | | | Lindsey C | 85 Rx | | | Marnie | 85 Rx | | | Robbie | 80 Rx | | | Trina | 75 Rx | | | Dale | 75 Rx | | | Eddie | 75 Rx | | | Mindy | 75 Rx | | | Katie E | 70 Rx | | | Erika R | 70 Rx | | | Jemma | 65 Rx | | | Elizabeth | 55 Rx | | | Alison | 55 Rx | | | Pam | 50 Rx | | | Kelly P | 50 Rx | | | Dana F | 50 Rx | | | Rebecca P | 50 Rx | | | Hope | 45 Rx | | | Susan | 40 Rx | | | Alice | 40 Rx | | | Aidan | 30 Rx | DB |
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240108 OPTIONAL COMPETE STRENGTH (Weight) For load: Snatch, clean or jerk: 5 reps x 3 sets at 50-60% 4 reps x 5 sets at 60-70% NOTES - Welcome to week two 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 1-rep-max to find your percentages. - Take the jerks from a rack. - Rest as needed between sets.
| 1st | 60/65 Rx | Alison Mon, Jan 8, 2024 | | 2nd | 60/70 Rx | Elizabeth Mon, Jan 8, 2024 | | 3rd | 85/95 Rx | Lindsey C Mon, Jan 8, 2024 | | 1st | 195 Rx | Thomas C Mon, Jan 8, 2024 | | 2nd | 185 Rx | Jackson Mon, Jan 8, 2024 Jeremy Mon, Jan 8, 2024 | | 3rd | 65 Rx | Josh Mon, Jan 8, 2024 |
| Alison | 60/65 Rx | Jerk | | Elizabeth | 60/70 Rx | | | Lindsey C | 85/95 Rx | Cleans | | Thomas C | 195 Rx | | | Jeremy | 185 Rx | | | Jackson | 185 Rx | | | Katie E | 95 Rx | | | Josh | 65 Rx | |
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240108 OPTIONAL COMPETE METCON (Reps) 5 rounds for reps: - 400-meter run - 1:00 bench presses (105/155 lb) STIMULUS & GOALS - 16:00-20:00. - Complete at least 8 bench presses within the minute to do this Rx’d. - Avoid pushing to failure on the bench presses. - Finish the run in 3:00 or less. STRATEGY - The bench press is the priority. The run allows you to recover for the next round.
| Carson C | 58 Rx | | | Dale | 46 Rx | 85#; bike 1200 | | Caleb Nu | 41 Rx | | | Aidan | 48 | 65# |
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