DAILY WOD
 | Tue, Feb 13 2024 |  |
| 20240213 METCON | 20240213 POST-WOD SKILL | 20240213 OPTIONAL COMPETE STRENGTH | 20240213 OPTIONAL COMPETE ACCESSORY |
20240213 METCON (Time, Rx2, Rx3) 3 rounds for time: 400/500-m row 21 burpee pull-ups – Pull-up bar 6 inches from fingertips with arms overhead. Rx2: 12 burpee pull-ups (1 inch from fingerprints) Rx3: 200/250m row, 12 burpee jumping pull-ups (middle of the forearm) INTENDED STIMULUS - 11:00-15:00. - Rows in 1:40-2:15. - Burpee pull-ups in 1:30-2:00.
| 1st | 14:07 Rx | Olivia M Tue, Feb 13, 2024 | | 2nd | 19:45 Rx | Dana F Tue, Feb 13, 2024 | | 3rd | 12:07 Rx2 | Cecy Tue, Feb 13, 2024 | | 1st | 14:08 Rx | Jeremy Tue, Feb 13, 2024 | | 2nd | 15:39 Rx | Jackson Tue, Feb 13, 2024 | | 3rd | 16:05 Rx | Thomas C Tue, Feb 13, 2024 |
| Olivia M | 14:07 Rx | | | Jeremy | 14:08 Rx | | | Jackson | 15:39 Rx | | | Thomas C | 16:05 Rx | | | Carson C | 17:14 Rx | | | Dana F | 19:45 Rx | | | Cecy | 12:07 Rx2 | | | Marnie | 12:18 Rx2 | | | Cooper T | 12:46 Rx2 | | | Justin T | 13:01 Rx2 | | | Megan M | 13:08 Rx2 | | | Hope | 13:45 Rx2 | | | Lindsey C | 13:59 Rx2 | | | Tom | 14:01 Rx2 | | | Laura M | 17:15 Rx2 | | | Rebecca P | 9:09 Rx3 | | | Kelly P | 9:15 Rx3 | | | Aubrey | 11:27 Rx3 | | | Harley | 12:58 Rx3 | 400m | | Matias | 13:58 Rx3 | 500m | | Breanna | 14:16 Rx3 | 400m | | Alison | 14:34 Rx3 | 400m | | Kelly S | 14:40 Rx3 | 400m, 15 reps | | Katie E | 14:56 Rx3 | 21 reps/400m | | Sarah Y | 15:08 Rx3 | 400m, 21 reps | | Amberly | 12:25 | Rx, 2 rounds |
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20240213 POST-WOD SKILL (Check In) 3 sets: :30 hollow rocks 10 strict toes-to-bars
| Justin T | Yes | Yes | | Katie E | Yes | | | Kelly S | Yes | | | Lindsey C | Yes | | | Hope | Yes | |
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20240213 OPTIONAL COMPETE STRENGTH (Weight) Back squat 1-1-1-1-1-1-1 – The final set should be the heaviest. NOTES - Welcome to week three of our Strength II cycle where we back squat for four weeks. - Your goal is to find a heavy set of 1 back squats. This may not be a 1-rep-max but find your heavy 1-rep lift for the day.
| 1st | 225 Rx | Marnie Tue, Feb 13, 2024 | | 2nd | 130 Rx | Hope Tue, Feb 13, 2024 Alison Tue, Feb 13, 2024 | | 1st | 405 Rx | Jeremy Tue, Feb 13, 2024 | | 2nd | 385 Rx | Tom Tue, Feb 13, 2024 | | 3rd | 265 Rx | Matias Tue, Feb 13, 2024 Justin T Tue, Feb 13, 2024 |
| Jeremy | 405 Rx | | | Tom | 385 Rx | | | Justin T | 265 Rx | | | Matias | 265 Rx | | | Marnie | 225 Rx | | | Alison | 130 Rx | | | Hope | 130 Rx | |
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20240213 OPTIONAL COMPETE ACCESSORY (Time) EMOM 10: Min. 1 | :30 strict toes-to-bars Min. 2 | :30 plank hold NOTES - For Accessory, scale toes-to-bar range of motion or sub V-ups as needed. - Push to hold the plank for the entire interval. If holding the plank on both arms is easy, try holding the plank on one arm (switch as needed).
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