DAILY WOD
 | Tue, Jan 2 2024 |  |
 | Happy Birthday: Cooper s |
| 240102 PRE-WOD SKILL | 240102 METCON | 240102 OPTIONAL COMPETE STAMINA | 240102 OPTIONAL COMPETE ACCESSORY |
240102 PRE-WOD SKILL (Weight) 4 SETS: 7 single-arm KB swings/arm (eye level) – Build in load.
| 1st | 70 Rx | Katie E Tue, Jan 2, 2024 | | 2nd | 53 Rx | Kherri Tue, Jan 2, 2024 | | 3rd | 44 Rx | Mindy Tue, Jan 2, 2024 Breanna Tue, Jan 2, 2024 | | 1st | 70 Rx | Tom Tue, Jan 2, 2024 Jeremy Tue, Jan 2, 2024 Carson C Tue, Jan 2, 2024 Thomas C Tue, Jan 2, 2024 | | 2nd | 53 Rx | Dustin Tue, Jan 2, 2024 Ian N Tue, Jan 2, 2024 Cooper T Tue, Jan 2, 2024 | | 3rd | 44 Rx | Matias Tue, Jan 2, 2024 |
| Katie E | 70 Rx | | | Thomas C | 70 Rx | | | Carson C | 70 Rx | | | Jeremy | 70 Rx | | | Tom | 70 Rx | | | Cooper T | 53 Rx | | | Ian N | 53 Rx | | | Kherri | 53 Rx | | | Dustin | 53 Rx | | | Breanna | 44 Rx | | | Matias | 44 Rx | | | Mindy | 44 Rx | | | Elizabeth | 40 Rx | | | Lindsey C | 40 Rx | | | Kelley | 40 Rx | | | Mari | 35 Rx | | | Harley | 35 Rx | | | Kelly S | 35 Rx | | | Dana F | 35 Rx | | | Alison | 35 Rx | | | Megan M | 30 Rx | | | Diane | 26 Rx | |
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240102 METCON (Time, Rx2, Rx3) FOR TIME: 21-18-15-12-9-6-3: Calorie row – Complete 2 KB Turkish get-ups/arm after each set. (35/53 lb) Rx2: 26/35 Rx3: 18-15-12-9-6-3 reps, 10/15 INTENDED STIMULUS - 10:00-15:00 - Complete 21 calories in 1:15 or less. - Complete all 4 Turkish get-ups in 1:00 or less.
| 1st | 13:39 Rx | Kherri Tue, Jan 2, 2024 | | 2nd | 14:22 Rx | Mari Tue, Jan 2, 2024 | | 3rd | 15:33 Rx2 | Lindsey C Tue, Jan 2, 2024 | | 1st | 10:17 Rx | Jackson Tue, Jan 2, 2024 | | 2nd | 10:28 Rx | Jeremy Tue, Jan 2, 2024 | | 3rd | 12:37 Rx | Thomas C Tue, Jan 2, 2024 |
| Jackson | 10:17 Rx | | | Jeremy | 10:28 Rx | | | Thomas C | 12:37 Rx | | | Carson C | 13:35 Rx | | | Kherri | 13:39 Rx | | | Mari | 14:22 Rx | | | Cooper T | 13:17 Rx2 | | | Ian N | 14:50 Rx2 | | | Lindsey C | 15:33 Rx2 | | | Tom | 15:50 Rx2 | #40 KB | | Kelley | 16:55 Rx2 | Airbike | | Matias | 17:15 Rx2 | Airbike | | Marnie | 20:09 Rx2 | | | Mindy | 20:19 Rx2 | Airbike | | Ami | 14:31 Rx3 | | | Katie E | 15:21 Rx3 | All cals, 15# KB | | Elizabeth | 15:49 Rx3 | | | Megan M | 16:36 Rx3 | Airbike, 15# | | Alison | 16:58 Rx3 | | | Harley | 17:31 Rx3 | All cals, 15# | | Breanna | 18:04 Rx3 | All cals, 15# | | Kelly S | 18:19 Rx3 | All cals, 20# | | Diane | 18:26 Rx3 | | | Dana F | 21:37 | scaled | | Dustin | DNF | Injury. 🥺 |
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240102 OPTIONAL COMPETE STAMINA (Time) FOR TIME: 100-meter dumbbell farmers carry (35/50 lb) 21 dumbbell push presses (35/50 lb) 400-meter run 100-meter dumbbell farmers carry 15 dumbbell push presses 400-meter run 100-meter dumbbell farmers carry 12 dumbbell push presses 400-meter run 100-meter dumbbell farmers carry 9 dumbbell push presses 400-meter run *Use two dumbbells. STIMULUS & GOALS - 10:00-15:00. - Large sets. - Moderate to heavy dumbbell loading. STRATEGY - Start with a slow run pace and then increase that pace as the dumbbell push presses reps decrease. Practice increasing speed and intensity as you accumulate fatigue. Maintain a moderate and consistent pace on the push presses and the farmer’s carries, only increase speed on those movements if you can also increase your running pace.
| Jeremy | NFT | Subbed run with jumping split squats | | Jackson | Yes | Split squats |
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240102 OPTIONAL COMPETE ACCESSORY (Weight) 4 SETS FOR LOAD: 5 box jumps (high) 10 dumbbell lunges 15 weighted GHD hip extensions NOTES - In the Accessory – Use a weight on each element that allows you to maintain controlled and unbroken reps. If you don’t have a GHD, perform a standing Jefferson curl with no weight. - 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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