DAILY WOD
 | Tue, Jan 9 2024 |  |
| 240109 METCON | 240109 POST-WOD SKILL | 240109 OPTIONAL COMPETE STAMINA | 240109 OPTIONAL COMPETE ACCESSORY |
240109 METCON (Reps, Rx2, Rx3) AMRAP 5:00 Row 500 meters Max wall-ball shots (14/20 lb) (9/10 ft) – Rest 5:00 – AMRAP 5:00 Row 500 meters Max med-ball cleans (14/20 lb) Rx2: 400m row, 10/14 lb INTENDED STIMULUS - 60-100+ total reps. - 2:00+ each AMRAP to accumulate reps. - Double all-out effort AMRAP workout with built-in rest.
| 1st | 118 Rx | Mari Tue, Jan 9, 2024 | | 2nd | 99 Rx | Jessica L Tue, Jan 9, 2024 | | 3rd | 91 Rx | Lindsey C Tue, Jan 9, 2024 | | 1st | 118 Rx | Jeremy Tue, Jan 9, 2024 | | 2nd | 100 Rx | Carson M Tue, Jan 9, 2024 | | 3rd | 92 Rx | Cooper T Tue, Jan 9, 2024 |
| Mari | 118 Rx | Airbike | | Jeremy | 118 Rx | | | Carson M | 100 Rx | 25# slam ball | | Jessica L | 99 Rx | | | Cooper T | 92 Rx | | | Lindsey C | 91 Rx | | | Dustin | 90 Rx | | | Marnie | 88 Rx | | | Ian N | 81 Rx | | | Jackson | 78 Rx | 30# | | Kelley | 76 Rx | | | Megan M | 66 Rx | | | Carson C | 128 Rx2 | 500m row / 14# | | Harley | 86 Rx2 | 500m | | Hope | 82 Rx2 | 500m, 12# | | Breanna | 74 Rx2 | 12#, 500m | | Ashleigh | 70 Rx2 | 500m | | Samantha G | 50 Rx2 | 500m, 12# | | Alex T | 57 | 500m, 12# | | Kherri | 9 | scaled |
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240109 POST-WOD SKILL (Time) 400-meter partner medicine ball carry – Trade off as needed.
| 1st | 3:40 Rx | Lindsey C Tue, Jan 9, 2024 Jessica L Tue, Jan 9, 2024 | | 2nd | 3:35 | Breanna Tue, Jan 9, 2024 Ashleigh Tue, Jan 9, 2024 Kherri Tue, Jan 9, 2024 | | 3rd | 3:36 | Harley Tue, Jan 9, 2024 | | 1st | 2:20 Rx | Carson M Tue, Jan 9, 2024 | | 2nd | 3:15 Rx | Dustin Tue, Jan 9, 2024 |
| Carson M | 2:20 Rx | 25# wall ball on treadmill | | Dustin | 3:15 Rx | W/ Chelsea | | Jessica L | 3:40 Rx | W/ Lindsey | | Lindsey C | 3:40 Rx | W/ Jess | | Kherri | 3:35 | W/ Ashleigh | | Ashleigh | 3:35 | W/ Kherri | | Breanna | 3:35 | W/ Harley | | Harley | 3:36 | W/ Bre | | Carson C | Unsure Rx | 70lbs bucket w/ Nick | | Samantha G | DID IT! Rx | W/ Alex | | Alex T | DID IT! Rx | W/ Sam |
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240109 OPTIONAL COMPETE STAMINA (Check In) Every 2:00 for 10 sets: - 10/15 cal airbike – Rest with the remaining time in the 2:00 interval. NOTES - Sprint each interval. - :50-1:10 per 10/15 cals - Rest with the remaining time in the 2:00 interval.
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240109 OPTIONAL COMPETE ACCESSORY (Time) 4 sets: - 20 GHD hip extensions - 20 weighted sit-ups - 20 banded side steps (moving right) - 20 banded side steps (moving left) NOTES - In this accessory, use a dumbbell or medicine ball to add weight to the sit-ups. - Feel free to increase the load with each set. - On the banded side steps, keep your feet far enough apart that you can keep tension on the band the entire time. Double-looping the band may help.
| Carson C | 12:13 Rx | 25# | | Jeremy | Yes | GHD sit-ups |
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