DAILY WOD
 | Wed, Aug 28 2024 |  |
| 20240828 METCON | 20240828 OPTIONAL COMPETE STRENGTH | 20240828 POST WOD SKILL | 20240828 OPTIONAL COMPETE ACCESSORY |
20240828 METCON (Time, Rx2, Rx3) 10 rounds for time: 100-m double-KB farmers carry (35/53 lb) 3 wall walks Rx2: 26/35 lb, 2 wall walks Rx3: 50m double-KB farmers carry (18/26 lb), 3 inchworm + push-ups INTENDED STIMULUS - 15:00-20:00. - Farmers carries in :45-1:15 and unbroken. - Wall walks in :20-:45.
| 1st | 19:30 Rx | Nidia Wed, Aug 28, 2024 | | 2nd | 20:34 Rx | Christine Wed, Aug 28, 2024 | | 3rd | 22:00 Rx | Lindsey C Wed, Aug 28, 2024 | | 1st | 17:13 Rx | Carson C Wed, Aug 28, 2024 | | 2nd | 19:22 Rx | Thomas C Wed, Aug 28, 2024 | | 3rd | 19:44 Rx | Chase To Wed, Aug 28, 2024 |
| Carson C | 17:13 Rx | 55lb dumbbells | | Thomas C | 19:22 Rx | | | Nidia | 19:30 Rx | | | Chase To | 19:44 Rx | | | Christine | 20:34 Rx | | | Chad | 21:50 Rx | | | Lindsey C | 22:00 Rx | I’m sorry…what? | | Jason | 22:50 Rx | | | Olivia M | 23:42 Rx | | | Jackson | 25:24 Rx | | | Kelly P | 26:13 Rx | | | Caleb Nu | 26:58 Rx | | | Tom | 28:56 Rx | | | Laura M | 29:42 Rx | | | Mari | 16:33 Rx2 | | | Justin U | 17:34 Rx2 | 44lb KBs | | Emily G | 19:34 Rx2 | 30# | | Cecy | 19:39 Rx2 | | | Greg U | 20:42 Rx2 | 44# | | Adam | 20:48 Rx2 | | | Megan M | 20:54 Rx2 | | | Julia F | 21:03 Rx2 | | | Maddy | 21:29 Rx2 | | | Cooper T | 21:29 53# Rx2 | | | Rebecca P | 21:40 Rx2 | | | Nicole Ha | 22:04 Rx2 | Rxd weight/2 WW | | Gabby | 22:35 Rx2 | | | John R | 25:53 Rx2 | 5 rounds RX | | Alice | 15:48 Rx3 | | | Elizabeth | 17:22 Rx3 | 20#,22# 100m , 1 prom WW | | Shelby B | 18:38 Rx3 | | | Bob C | 18:55 Rx3 | | | Matt Br | 19:20 Rx3 | 53# | | Susan | 19:32 Rx3 | | | Diego | 19:53 Rx3 | 44#, PROM wall walks | | Dale | 20:15 Rx3 | 35#, 2 partial WW | | Alex D | 20:22 Rx3 | | | Nicole Hu | 20:34 Rx3 | | | Steven W | 21:00 Rx3 | | | Jennifer | 21:30 Rx3 | | | Julie | 22:31 Rx3 | | | Debra | 18:20 | 15# push ups | | Erika R | 19:00 | RX 6 rounds | | Blake P | 19:00 | RX2 8 rounds | | Trina | did it | 26# 2 wall walks | | Amanda C | crushed it | 5 rounds/inch worms+pu | | Katie E | ✔️ Rx3 | 35#, prom ww, full reps | | Pam | yes Rx3 | | | Aniki | yes Rx3 | | | Connie | yes | scaled | | Ian N | yes Rx2 | |
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20240828 OPTIONAL COMPETE STRENGTH (Weight) 7 sets for load: 100-ft backward walking sled pull/drag NOTES - Walk backward as you pull/drag the sled with a rope or a strap. - Increase loading across each set as long as you can complete each set without breaking. - Rest 90 seconds between sets.
| 1st | 260 Rx | Dale Wed, Aug 28, 2024 Thomas C Wed, Aug 28, 2024 |
| Thomas C | 260 Rx | | | Dale | 260 Rx | |
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20240828 POST WOD SKILL (Check In) Accumulate: 25 single-kettlebell Russian swings/arm – Use workout weight.
| Justin U | Yes | Yes | | Jason | Yes | Yes | | Chad | Yes | | | Julie | Yes | | | Adam | Yes | | | Nicole Hu | Yes | | | Maddy | Yes | | | Emily G | Yes | | | Steven W | Yes | | | Elizabeth | Yes | Yes, 25 | | Cooper T | Yes | | | Nicole Ha | Yes | | | Dale | Yes | 35# | | Erika R | Yes | | | Megan M | Yes | | | Blake P | Yes | | | Thomas C | Yes | | | Katie E | Yes | | | Christine | Yes | 35#😅 | | Laura M | Yes | Yes. 35 | | Greg U | Yes | Yes | | Kelly P | Yes | |
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20240828 OPTIONAL COMPETE ACCESSORY (Time) 3 sets: 20 double-dumbbell overhead walking lunges – Rest 3:00 between sets. NOTES - Find a dumbbell weight that allows you to go unbroken. You may increase the weight across the rounds, but maintain unbroken reps. - Focus on maintaining locked-out elbows throughout the entire set. This will challenge both the strength and mobility in your shoulders.
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