DAILY WOD
 | Wed, Sep 18 2024 |  |
 | Happy Birthday: Kelly P |
| 240918 METCON | 240918 OPTIONAL COMPETE STRENGTH | 240918 OPTIONAL COMPETE ACCESSORY |
240918 METCON (Distance) 5 rounds for distance: :20 row – Rest :40. :30 row – Rest :30. :40 row – Rest :20. :50 row – Rest :10. 1:00 row – Rest 1:00. INTENDED STIMULUS - Score is total meters. - Begin a new round once every 6 minutes. - Start a new interval at the top of each minute.
| 1st | 4485 Rx | Cecy Wed, Sep 18, 2024 | | 2nd | 4406 Rx | Olivia M Wed, Sep 18, 2024 | | 3rd | 4179 Rx | Jessica L Wed, Sep 18, 2024 | | 1st | 5273 Rx | Carson C Wed, Sep 18, 2024 | | 2nd | 5262 Rx | Thomas C Wed, Sep 18, 2024 | | 3rd | 5170 Rx | Cooper T Wed, Sep 18, 2024 |
| Carson C | 5273 Rx | | | Thomas C | 5262 Rx | | | Cooper T | 5170 Rx | | | Tom | 4908 Rx | | | John R | 4601 Rx | | | Greg U | 4501 Rx | | | Cecy | 4485 Rx | | | Diego | 4477 Rx | | | Andrew | 4456 Rx | | | Olivia M | 4406 Rx | | | Scott P | 4347 Rx | | | Dale | 4294 Rx | Ski 887, 1746, 2572, 3420, 4294. 858 avg | | Elijah | 4271 Rx | | | Matias | 4220 Rx | | | Jessica L | 4179 Rx | | | Christine | 4111 Rx | | | Kelly P | 4061 Rx | | | Megan M | 4038 Rx | | | Mariah | 3981 Rx | | | Alison | 3973 Rx | | | Rebecca P | 3959 Rx | | | Jason | 3905 Rx | | | Megan S | 3897 Rx | | | Laura M | 3721 Rx | | | Justin U | 3643 Rx | | | Brandon | 3598 Rx | | | Chad | 3537 Rx | | | Maddy | 3530 Rx | | | Susan | 3360 Rx | | | Pam | 3326 Rx | | | Emily G | 3036 Rx | | | Adam | 11664 | bike | | Elizabeth | 9622 | bike | | Kelly S | 9581 | scaled | | Alice | 8491 | bike | | Ginny | 6432 | bike | | Debra | 6229 | Bike | | Blake P | 4726 | scaled | | Julia F | 10,612 | bike |
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240918 OPTIONAL COMPETE STRENGTH (Weight) For load: Shoulder press 3-3-3-3-3+ – Max reps on the last set. NOTES - Find a heavy set of 3 shoulder presses for the day followed by a max-rep set at that load. - Use the same load for sets 4 and 5, but go for more than 3 reps in that final set without pushing to failure.
| 1st | 80 Rx | Laura M Wed, Sep 18, 2024 | | 1st | 165 Rx | Carson C Wed, Sep 18, 2024 Thomas C Wed, Sep 18, 2024 | | 2nd | 115 Rx | Greg U Wed, Sep 18, 2024 | | 3rd | 95 Rx | Dale Wed, Sep 18, 2024 |
| Thomas C | 165 Rx | 4 reps | | Carson C | 165 Rx | W/ Thomas 4 reps | | Greg U | 115 Rx | 3 reps | | Dale | 95 Rx | | | Laura M | 80 Rx | |
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240918 OPTIONAL COMPETE ACCESSORY (Time) 3-2-2-1-1-1-1: Weighted pull-ups INTENDED STIMULUS - Loaded gymnastics accessory work! - Find heavy sets of 3, 2, and then 1-rep-max weighted pull-ups. - Rest 2:00-3:00 between sets. - 20:00 total clock. - Keep the pull-ups slow and controlled. Do your best to pull fast and drive your elbows toward the ground. - Be sure to give yourself enough rest between sets.
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