DAILY WOD
 | Mon, Sep 23 2024 |  |
| 240923 POST-WOD SKILL | 240923 METCON | 240923 OPTIONAL COMPETE SKILL | 240923 OPTIONAL COMPETE ACCESSORY |
240923 POST-WOD SKILL (Check In) 4 sets: 6 alternating Turkish get-ups – Rest 1:00 between sets. – Use a single kettlebell or dumbbell.
| Katie E | Yes | 2 sets | | Lindsey C | Yes | 20# for 3/26# for 1 | | Laura M | Yes | Yes. 26# | | Olivia M | Yes | 22# x1, 26# x3 | | Diego | Yes | | | Ryan K | Yes | | | Megan M | Yes | | | Jonathan P | Yes | | | Christine | Yes | |
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240923 METCON (Rounds, Rx2, Rx3) AMRAP 15: Double-KB front-rack carry (50 m) (35/53 lb) 10 burpees to target (12 in) Rx2: (26/35 lb), burpees to target (6 in) Rx3: (18/26 lb), burpees INTENDED STIMULUS - 6-10 rounds. - Unbroken carries in :45-1:15. - Burpees in :45-1:15. - Constant movement.
| 1st | 8+4 Rx | Emily G Mon, Sep 23, 2024 | | 2nd | 8+2 Rx | Nidia Mon, Sep 23, 2024 | | 3rd | 8 Rx | Julia F Mon, Sep 23, 2024 Katie E Mon, Sep 23, 2024 | | 1st | 9 Rx | Chase To Mon, Sep 23, 2024 | | 2nd | 8 Rx | Justin U Mon, Sep 23, 2024 | | 3rd | 7+9 Rx | Thomas C Mon, Sep 23, 2024 |
| Chase To | 9 Rx | | | Emily G | 8+4 Rx | | | Nidia | 8+2 Rx | | | Justin U | 8 Rx | | | Katie E | 8 Rx | | | Julia F | 8 Rx | | | Thomas C | 7+9 Rx | | | Jason | 7+ .5 Rx | | | Olivia M | 7+5 Rx | | | Cooper T | 7+1 Rx | | | Justin T | 7 Rx | | | Lindsey C | 7 Rx | | | Blake P | 6+3 Rx | | | Chad | 6 Rx | | | John R | 6 Rx | | | Cecy | 9+1 Rx2 | | | Liv | 9 Rx2 | | | Christine | 8+9 Rx2 | | | Jessica T | 8+7 Rx2 | | | Robbie | 8+6 Rx2 | | | Sarah Y | 8+2 Rx2 | | | Diane | 8+2 Rx2 | | | Jaden | 8 Rx2 | | | Dana F | 8 Rx2 | | | Diego | 8 Rx2 | | | Kelly S | 7 + 8 Rx2 | | | Ryan K | 7 + 6 Rx2 | | | Jonathan P | 7 + 2 Rx2 | 53#, 6” Target | | Dustin | 7 Rx2 | | | Jenny | 7 Rx2 | | | Dale | 7 Rx2 | | | Andrew | 7 Rx2 | | | Rebecca P | 7 Rx2 | | | Bob C | 6+2 Rx2 | | | Laura M | 6+2 Rx2 | | | Alex D | 6+1 Rx2 | | | Olivia B | 6 Rx2 | | | Megan M | 6 Rx2 | | | Elijah | 5 Rx2 | | | Jocelyn | 7+1 Rx3 | | | Julie | 5 Rx3 | 15# | | Debra | 10 | scaled | | Elizabeth | 9 | scaled | | Alice | 8+2 | scaled | | Ginny | 7+2 | scaled | | Laura B | 7 | 10#, 5burpees |
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240923 OPTIONAL COMPETE SKILL (Rounds) AMRAP 20: 5 deficit handstand push-ups :20 L-sit hold NOTES - Use a challenging option for the handstand push-ups that still allows you to complete at least 5 rounds. - The L-sit hold should be completed in three sets or less.
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240923 OPTIONAL COMPETE ACCESSORY (Weight) 4 sets for load: 5 box jumps (high) 10 dumbbell lunges 15 weighted GHD hip extensions NOTES - Use a weight on each element that allows you to maintain controlled and unbroken reps. If you don’t have a GHD, perform unloaded good mornings. Increase box height as you are able. Step down from the top of the box and focus on an explosive jump to the top. - Use two dumbbells to load the lunges. - Hold the dumbbells in any fashion. - Hold a dumbbell or a plate on the GHD to load the hip extensions. - Rest as needed between movements and sets.
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