Daily WOD
 | Mon, Sep 9 2024 |  |
 | Happy Birthday: David F |
| 20240909 PRE-WOD SKILL | HORSE SHOE | 20240909 OPTIONAL COMPETE SKILL | 20240909 OPTIONAL COMPETE STAMINA |
20240909 PRE-WOD SKILL (Weight) 3 sets: 6 overhead squats 3-5 ring dips – Take the barbell from the ground. – Build to workout load or heavier.
| 1st | 85 Rx | Olivia M Mon, Sep 9, 2024 | | 2nd | 75 Rx | Harley Mon, Sep 9, 2024 Nidia Mon, Sep 9, 2024 Julia F Mon, Sep 9, 2024 Kelley Mon, Sep 9, 2024 | | 3rd | 65 Rx | Kristen Mon, Sep 9, 2024 Emily G Mon, Sep 9, 2024 Sarah Y Mon, Sep 9, 2024 | | 1st | 205 Rx | Caleb Nu Mon, Sep 9, 2024 | | 2nd | 185 Rx | Jeremy Mon, Sep 9, 2024 | | 3rd | 155 Rx | Justin U Mon, Sep 9, 2024 |
| Caleb Nu | 205 Rx | | | Jeremy | 185 Rx | | | Justin U | 155 Rx | | | Chad | 115 Rx | | | Brandon | 115 Rx | | | Cooper T | 115 Rx | | | Thomas C | 115 Rx | | | Tyler W | 95 Rx | | | Blake P | 95 Rx | | | Dale | 85 Rx | | | Olivia M | 85 Rx | | | Greg U | 75 Rx | | | Kelley | 75 Rx | | | Julia F | 75 Rx | | | Nidia | 75 Rx | | | Harley | 75 Rx | | | Sarah Y | 65 Rx | | | Emily G | 65 Rx | | | Kristen | 65 Rx | | | Andrew | 65 Rx | | | Cecy | 60 Rx | | | Maddy | 55 Rx | | | Christine | 55 Rx | | | Megan M | 55 Rx | | | Erika R | 55 Rx | | | Olivia B | 55 Rx | | | Eliana | 55 Rx | | | Adam | 45 Rx | | | Diego | 45 Rx | | | Kelly P | 45 Rx | | | Nicole Hu | 35 Rx | | | Julie | 35 Rx | | | Megan S | 35 Rx | | | Pam | 35 Rx | | | Aniki | 25 Rx | | | Susan | 20 Rx | | | Emma Ca | 20 Rx | | | Amberly | ✅ Rx | |
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HORSE SHOE (Rounds, Int, Sc) AMRAP 10: 6 overhead squats (105/155 lb) 9 strict ring dips Rx2: 75/115 lb, strict toe-assisted ring dips Rx3: 35/45 lb, jumping ring dips INTENDED STIMULUS - 7-10 rounds. - Rounds complete in :45-1:30. - Unbroken overhead squats. - Ring dips in 1-3 sets.
| 1st | 7+1 Int | Olivia M Mon, Sep 9, 2024 | | 2nd | 7 Int | Harley Mon, Sep 9, 2024 Nidia Mon, Sep 9, 2024 Emily G Mon, Sep 9, 2024 Amberly Mon, Sep 9, 2024 | | 3rd | 6+8 Int | Maddy Mon, Sep 9, 2024 | | 1st | 6+3 Rx | Jeremy Mon, Sep 9, 2024 | | 2nd | 6 Rx | Caleb Nu Mon, Sep 9, 2024 | | 3rd | 5 Rx | Justin U Mon, Sep 9, 2024 |
| Jeremy | 6+3 Rx | | | Caleb Nu | 6 Rx | | | Justin U | 5 Rx | | | Olivia M | 7+1 Int | | | Amberly | 7 Int | | | Emily G | 7 Int | 65# | | Nidia | 7 Int | | | Harley | 7 Int | | | Maddy | 6+8 Int | | | Chad | 6+2 Int | | | Brandon | 6 Int | | | Julia F | 6 Int | | | Thomas C | 5+6 Int | Strict ring dips | | Kelley | 5+4 Int | Red band | | Cooper T | 5+1 Int | | | Sarah Y | 4+6 Int | | | Kelly P | 9 Sc | | | Christine | 8 + 6 OHS Sc | 55# 6 ohs 5 ring dips with red band | | Adam | 8 Sc | | | Andrew | 8 Sc | | | Trina | 7+6 Sc | | | Aniki | 7 Sc | | | Diego | 7 Sc | 55# BB, toe assisted dips | | Megan M | 6+10 Sc | Matador | | Julie | 6+8 Sc | | | Susan | 6+4 Sc | | | Olivia B | 6+3 Sc | 50# BB, bench dips | | Megan S | 6 Sc | Dips from a box | | Cecy | 6 Sc | 60#, mini red ring dips | | Ginny | 6 Sc | 20#/bench dips | | Pam | 5+12 Sc | | | Kristen | 5+9 Sc | | | Nicole Hu | 5+7 Sc | | | Blake P | 5+6 Sc | 95# | | Greg U | 5+1 Sc | | | Eliana | 7 | 45#, switched to front squats, bench dips | | Dale | 6+6 | 85# FS, red band | | Ryan K | 6 + 3 | 115# Back Squats, Toe Assisted Ring Dips | | Erika R | 6 | 75#, matador strict | | Emma Ca | 5 | 20#/bench dips | | Tyler W | ✔️ | scaled |
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20240909 OPTIONAL COMPETE SKILL (Reps) EMOM 20: Min. 1 | :30 double-unders Min. 2 | Max-distance handstand walk NOTES - This is a great time to practice double-unders and work through frustration if still developing this skill. - Take your time on the handstand walks. If needed, practice shoulder taps against the wall. - Advanced athletes should consider using a heavy rope if available.
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20240909 OPTIONAL COMPETE STAMINA (Time) 4 sets for total time: 200-meter jog 400-meter run 100-meter jog 100-meter sprint NOTES - Each run should be a hard effort relative to the distance; avoid pacing. - There is no rest between sets. Use the 200-meter recovery jog as your rest and then hit the next interval as hard as possible. - Perform this on a track if you are able. - This session should take no more than 25 minutes to complete.
| Dale | 17:58 Rx | Bike. 600m (45rpm), 1200m (55rpm); 300m (45rpm), 300m (60 rpm) | | Thomas C | 18:32 Rx | | | Kelley | ? | 2.5ish rds |
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