DAILY WOD
 | Fri, Jan 12 2024 |  |
| 240112 METCON | 240112 POST-WOD SKILL | 240112 OPTIONAL COMPETE STRENGTHCON | 240112 OPTIONAL COMPETE STRENGTH | 240113 OPTIONAL COMPETE SKILLCON |
240112 METCON
(Time, Rx2, Rx3)
10 ROUNDS FOR TIME:
8/10-calorie bike
10 burpees
Rx2: 7/9 cals, 8 burpees
Rx3: 7/9 cals, 5 burpees
INTENDED STIMULUS
- 12:00-15:00; advanced athletes treat this more like an EMOM.
- Find a pace and try to hold it, versus coming out too hot and falling way off in the later rounds.
- This is a lung and leg burner; keep moving!
| 1st | 16:38 Rx | Jessica L Fri, Jan 12, 2024 | | 2nd | 17:37 Rx | Harley Fri, Jan 12, 2024 | | 3rd | 19:53 Rx | Kelley Fri, Jan 12, 2024 | | 1st | 13:18 Rx | Jeremy Fri, Jan 12, 2024 | | 2nd | 16:37 Rx | Thomas C Fri, Jan 12, 2024 | | 3rd | 17:16 Rx | Dustin Fri, Jan 12, 2024 |
| Jeremy | 13:18 Rx | | | Thomas C | 16:37 Rx | | | Jessica L | 16:38 Rx | | | Dustin | 17:16 Rx | | | Harley | 17:37 Rx | | | Justin T | 18:20 Rx | | | Carson M | 19:27 Rx | | | Kelley | 19:53 Rx | | | Elizabeth | 21:17 Rx | | | Jeanne | 21:35 Rx | | | Dale | 21:44 Rx | | | Jason | 22:35 Rx | | | Alison | 22:58 Rx | Mod mom burpees | | Kelly S | 24:12 Rx | | | Alice | 25:00 Rx | Up downs | | Greg U | 25:07 Rx | | | Matias | 25:10 Rx | | | Blake P | 14:11 Rx2 | | | Megan M | 19:37 Rx2 | | | Mindy | 19:58 Rx2 | Row 10/8 burpees | | Josh | 14:05 Rx3 | | | Debra | 15:12 Rx3 | | | Trina | 21:30 Rx3 | 10cal row 5 burpees | | Chelsea | 21:31 Rx3 | | | Kristen | 22:23 Rx3 | | | Pam | 24:00 Rx3 | | | Ginny | 25:00 Rx3 | 9 |
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240112 POST-WOD SKILL
(Check In)
EMOM 6:
Min. 1 | Plank hold
Min. 2 | Flutter kicks
NOTES
- Athletes may perform the plank hold from the hands or forearms.
1) Plank hold | plank hold from the knees, plank hold with hands on a 30-inch box.
2) Flutter kicks | flutter kicks with shoulders on the ground, flutter kicks with knees bent.
- Encourage athletes to perform each movement for as much of the minute as possible.
| Carson M | Yes | | | Justin T | Yes | | | Mindy | Yes | | | Dale | Yes | Yes |
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240112 OPTIONAL COMPETE STRENGTHCON
(Time)
FOR TIME:
50 shoulder-to-overheads (125/185 lb)
STIMULUS & GOALS
- 10:00 or less.
- Choose a weight that will enable you to complete the work in 10 sets or less, and at least 5 reps per set
STRATEGY
- Focus on maintaining an upright torso and solid rack position.
- Treat the work as one set at a time, focusing on your technique and pushing for one more rep in each set.
- Towards the end, focus on your lockout and finishing each rep.
| Dale | 5:24 | 65# | | Trina | 9:53 | Half at 75 half at 65 |
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240112 OPTIONAL COMPETE STRENGTH
(Weight)
5 sets for load:
3 weighted pull-ups
3 weighted dips
– Rest as needed between sets.
NOTES
- Increase loading across as many sets as possible.
- Use a belt, dumbbells, kettlebells, weighted vest, etc. to add load to these movements.
- If you are unable to perform one or both of these movements, perform a strict banded pull-up and/or strict banded dip.
- Use the rings or a static dip bar for the dips.
- Rest no more than 4:00 between sets.
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240113 OPTIONAL COMPETE SKILLCON
(Check In)
EMOM 20:
Min. 1 | 3 bar muscle-ups
Min. 2 | :45 max-distance handstand walk
STIMULUS & GOALS
- Gymnastics skill workout!
- You should have at least :15 rest after completing the bar muscle-ups.
- Take :45 of the even minutes for handstand walk practice.
STRATEGY
- If completing 3 muscle-ups feels easy, practice catching the dip position as high as possible. This will require a bigger kip and a lower transition point.
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