DAILY WOD
 | Tue, Sep 17 2024 |  |
 | Happy Birthday: Cecy |
| 240917 PRE-WOD STRENGTH | 240917 METCON | 240917 OPTIONAL COMPETE ACCESSORY |
240917 PRE-WOD STRENGTH (Weight) Every 2:00 for 5 sets: 3 snatches
| 1st | 90 Rx | Olivia M Tue, Sep 17, 2024 | | 2nd | 85# Rx | Harley Tue, Sep 17, 2024 Mari Tue, Sep 17, 2024 Jessica T Tue, Sep 17, 2024 Lindsey C Tue, Sep 17, 2024 | | 3rd | 80 Rx | Kherri Tue, Sep 17, 2024 Jessica L Tue, Sep 17, 2024 | | 1st | 205# Rx | Jay Tue, Sep 17, 2024 | | 2nd | 185# Rx | Jackson Tue, Sep 17, 2024 Jeremy Tue, Sep 17, 2024 | | 3rd | 170 Rx | Kyle Tue, Sep 17, 2024 |
| Jay | 205# Rx | | | Jeremy | 185 Rx | | | Jackson | 185# Rx | | | Kyle | 170 Rx | | | Chase To | 160 Rx | | | Chad | 155 Rx | | | Justin U | 140 Rx | | | Matias | 115# Rx | | | John R | 115# Rx | | | Ian N | 110 Rx | | | Adam | 95 Rx | | | Cooper T | 95 Rx | | | Jonathan P | 95# Rx | | | Olivia M | 90 Rx | 75 / 80 / 85 / 90 / 95x1 | | Lindsey C | 85 Rx | | | Jessica T | 85 Rx | | | Mari | 85 Rx | | | Harley | 85# Rx | | | Jessica L | 80# Rx | | | Kherri | 80 Rx | | | Dustin | 75 Rx | | | Diego | 75 Rx | | | Breanna | 75# Rx | | | Sarah Y | 70# Rx | | | Mindy | 65 Rx | | | Emily G | 65 Rx | | | Hope | 65 Rx | | | Laura M | 65 Rx | Squat snatch | | Kelly S | 60# Rx | | | Jaden | 60 Rx | | | Jocelyn | 55# Rx | | | Alison | 55# Rx | | | Rebecca P | 55 Rx | | | Cecy | 50 Rx | | | Diane | 50 Rx | | | Julie | 45 Rx | | | Sarah War | 35 Rx | |
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240917 METCON (Time, Rx2, Rx3) 4 rounds for time: 400-m run 10 squat snatches (95/135 lb) Rx2: (65/95 lb) Rx3: 300-m run, 5 hang power snatches + 5 overhead squats (35/45 lb) INTENDED STIMULUS - 9:00-14:00. - Runs in 1:30-2:15. - Snatches in :30-1:30. - Snatches may be done as singles, but athletes should be able to perform 3 unbroken reps.
| 1st | 15:09 Rx2 | Kherri Tue, Sep 17, 2024 | | 2nd | 16:37 Rx2 | Olivia M Tue, Sep 17, 2024 | | 3rd | 10:05 Rx3 | Mari Tue, Sep 17, 2024 | | 1st | 19:50 Rx | Jackson Tue, Sep 17, 2024 | | 2nd | 13:01 Rx2 | Jay Tue, Sep 17, 2024 | | 3rd | 13:42 Rx2 | Cooper T Tue, Sep 17, 2024 |
| Jackson | 19:50 Rx | | | Jay | 13:01 Rx2 | | | Cooper T | 13:42 Rx2 | | | Jeremy | 13:46 Rx2 | 1 Round Rx | | Chase To | 14:38 Rx2 | | | Justin U | 14:57 Rx2 | | | Kherri | 15:09 Rx2 | | | Chad | 15:50 Rx2 | | | Kyle | 16:05 Rx2 | | | Olivia M | 16:37 Rx2 | | | Mari | 10:05 Rx3 | 3 rounds | | Diane | 12:12 Rx3 | | | Sarah War | 13:10 Rx3 | 25# pwr | | Lindsey C | 13:33 Rx3 | 55# pwr | | Rebecca P | 13:59 Rx3 | 400m | | Hope | 14:04 Rx3 | 400m | | Dustin | 14:30 Rx3 | | | Jessica T | 14:36 Rx3 | 55# pwr | | Emily G | 14:40 Rx3 | 55# | | Cecy | 14:51 Rx3 | 45#, 400m runs | | Diego | 14:58 Rx3 | 65# | | Adam | 15:44 Rx3 | 75 hang pwr | | Jaden | 15:50 Rx3 | 400m | | Sarah Y | 17:25 Rx3 | 10 Squat Snatches @ 40#, 500m Rows | | Matias | 17:45 Rx3 | 10 Squat Snatches @ 75#, Bike | | Alison | 18:25 Rx3 | 10 Squat Snatches, Bike & Row | | Julie | 13:51 | 200m runs | | Jessica L | 15:55 | 10 Squat Cleans @ 95# | | Jonathan P | 16:10 | 75# Power Snatches, 400m | | John R | 16:25 | 75#, 400m | | Jocelyn | 17:40 | 25# BB | | Kelly S | 17:50 | 45#, Power Snatches | | Ian N | ✅ Rx3 | 3 rounds |
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240917 OPTIONAL COMPETE ACCESSORY (Check In) Accumulate: 3:00 L-sit hold NOTES - Perform the L-sit using a pair of parallettes, hanging from a pull-up bar, or utilizing any way you can get yourself off the ground. Use the same variation for the entire 3 minutes that allows you to hold the L-sit for at least 10 seconds and no longer than 40 seconds. Rest as needed, but pick up where you left off until you accumulate 3 minutes of work.
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