DAILY WOD
 | Tue, Jan 16 2024 |  |
| 240116 PRE-WOD STRENGTH | 240116 METCON | 240116 OPTIONAL COMPETE STAMINA | 240116 OPTIONAL COMPETE SKILL |
240116 PRE-WOD STRENGTH (Weight) EMOM 8: 2 push presses – Build to a heavy set of 2 reps.
| 1st | 140 Rx | Kherri Tue, Jan 16, 2024 | | 2nd | 115 Rx | Breanna Tue, Jan 16, 2024 Lindsey C Tue, Jan 16, 2024 | | 3rd | 110 Rx | Marnie Tue, Jan 16, 2024 | | 1st | 260 Rx | Jeremy Tue, Jan 16, 2024 | | 2nd | 205 Rx | Caleb Nu Tue, Jan 16, 2024 Carson C Tue, Jan 16, 2024 | | 3rd | 185 Rx | Tom Tue, Jan 16, 2024 Justin T Tue, Jan 16, 2024 |
| Jeremy | 260 Rx | | | Carson C | 205 Rx | | | Caleb Nu | 205 Rx | | | Justin T | 185 Rx | | | Tom | 185 Rx | | | Carson M | 165 Rx | | | Cooper T | 155 Rx | | | Matias | 155 Rx | | | Kherri | 140 Rx | | | Josh | 135 Rx | | | Jackson | 135 Rx | | | Dustin | 115 Rx | | | Lindsey C | 115 Rx | | | Eddie | 115 Rx | | | Breanna | 115 Rx | | | Marnie | 110 Rx | | | Katie E | 105 Rx | | | Hannah Sm | 100 Rx | | | Robbie | 95 Rx | | | Alison | 95 Rx | | | Harley | 95 Rx | | | Jeanne | 90 Rx | | | Cecy | 85 Rx | | | Diane | 80 Rx | | | Dana F | 80 Rx | | | Rebecca P | 75 Rx | | | Kelly P | 70 Rx | | | Hope | 55 Rx | |
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240116 METCON (Time, Rx2, Rx3) 5 rounds for time: 20 push presses (55/75 lb) 20 alternating front rack lunges Rx2: 12 reps of each Rx3: 10 reps of each at (35/45) INTENDED STIMULUS - 8:00-13:00. - Push presses and lunges in 1-2 sets. - Push presses in under 1:00. - Lunges in under 1:30.
| 1st | 9:20 Rx | Kherri Tue, Jan 16, 2024 | | 2nd | 11:08 Rx | Lindsey C Tue, Jan 16, 2024 | | 3rd | 11:52 Rx | Katie E Tue, Jan 16, 2024 | | 1st | 7:20 Rx | Jeremy Tue, Jan 16, 2024 | | 2nd | 7:57 Rx | Carson C Tue, Jan 16, 2024 | | 3rd | 11:04 Rx | Justin T Tue, Jan 16, 2024 |
| Jeremy | 7:20 Rx | | | Carson C | 7:57 Rx | | | Kherri | 9:20 Rx | | | Justin T | 11:04 Rx | | | Lindsey C | 11:08 Rx | | | Caleb Nu | 11:15 Rx | | | Katie E | 11:52 Rx | | | Nicole Ha | 13:37 Rx | | | Harley | 14:29 Rx | | | Tom | 15:13 Rx | | | Marnie | 5:29 Rx2 | | | Cooper T | 7:05 Rx2 | | | Jeanne | 7:28 Rx2 | | | Hannah Sm | 7:31 Rx2 | | | Matias | 9:38 Rx2 | | | Diane | 5:18 Rx3 | | | Cecy | 5:39 Rx3 | | | Alison | 6:50 Rx3 | | | Rebecca P | 7:00 Rx3 | | | Kelly P | 7:00 Rx3 | | | Josh | 7:38 Rx3 | | | Dana F | 8:35 Rx3 | RX reps @45# | | Dustin | 9:56 Rx3 | 65# | | Eddie | 10:00 Rx3 | | | Carson M | 14:40 | Walking lunge | | Jackson | 15:00 | mod wod | | Breanna | 15:15 | mod wod |
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240116 OPTIONAL COMPETE STAMINA (Distance) 20 sets for distance: :40 standing bike :20 seated bike NOTES - Grind it out on the standing bike. Then, get in the saddle and try to push the pace for the remaining time. - Push for 6,000 meters or more.
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240116 OPTIONAL COMPETE SKILL (Time) Accumulate: 5:00 in a plank hold – Every time you break perform 20 GHD hip extensions. NOTES - Choose a plank position that you can maintain for at least :45+. If you have to scale the GHD hip extensions, reduce the range of motion on the GHD or perform good mornings with or without an empty barbell.
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