DAILY WOD
 | Mon, Jan 15 2024 |  |
| 240115 STRCON | 240115 OPTIONAL COMPETE METCON | 240115 OPTIONAL COMPETE SKILLCON |
240115 STRCON
(Weight)
For load:
2-2-2-2-2
Hang squat cleans
* IF you have been following the Competitive Track Clean/Snatch/Jerk progression, you may do that instead!
Snatch, clean or jerk
5 reps x 2 sets at 50-60%+
4 reps x 5 sets at 60-70%+
3 reps x 3 sets at 70-80%
INTENDED STIMULUS
- All sets 70% or more of 1-rep-max clean.
- Build to a 2-rep-max.
- Each set is unbroken and from above the knees.
- Lift once every 4:00.
| 1st | 135 Rx | Harley Mon, Jan 15, 2024 | | 2nd | 125 Rx | Carlie Mon, Jan 15, 2024
Trina Mon, Jan 15, 2024 | | 3rd | 115 Rx | Nicole Ha Mon, Jan 15, 2024
Katie E Mon, Jan 15, 2024 | | 1st | 265 Rx | Jeremy Mon, Jan 15, 2024 | | 2nd | 255 Rx | Thomas C Mon, Jan 15, 2024 | | 3rd | 235 Rx | Carson C Mon, Jan 15, 2024
Cooper T Mon, Jan 15, 2024 |
| Jeremy | 265 Rx | Comp track - cleans | | Thomas C | 255 Rx | | | Cooper T | 235 Rx | | | Carson C | 235 Rx | | | Zach W | 225 Rx | | | Tom | 215 Rx | | | Blake P | 215 Rx | | | Carson M | 205 Rx | | | Jason | 185 Rx | | | Justin T | 175 Rx | Snatch (Comp) | | Matias | 165 Rx | | | Greg U | 145 Rx | Cleans | | Harley | 135 Rx | | | Trina | 125 Rx | | | Carlie | 125 Rx | | | Katie E | 115 Rx | | | Nicole Ha | 115 Rx | | | Dale | 115 Rx | Comp Track | | Eddie | 105 Rx | | | Jamie | 105 Rx | Comp track cleans | | Cecy | 90 Rx | | | Ashleigh | 90 Rx | | | Kristen | 85 Rx | | | Alison | 80 Rx | | | Elizabeth | 76 Rx | | | Pam | 70 Rx | | | Kelly S | 65 Rx | Snatch | | Diane | 60 Rx | 3 rep snatch | | Jeanne | 55 Rx | | | Susan | 50 Rx | | | Alice | 45 Rx | | | Aniki | 35 Rx | | | Ginny | 35 Rx | | | Debra | 15 Rx | |
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240115 OPTIONAL COMPETE METCON
(Reps)
On a 20:00 clock:
5 sets for reps:
0:00-2:00:
200-meter run
Max double-unders
2:00-4:00:
Rest
STIMULUS & GOALS
- Push for one more rep in each interval.
- Keep runs to 1:00 or less.
- 50+ double-unders per set.
STRATEGY
- Find a run pace that allows enough time for the double-unders without requiring excessive rest. You should have about a minute to perform double-unders.
- Remember that you get an entire 2:00 to rest after the double-unders.
- This workout aims to build your capacity to keep pushing when you are tired. Pushing for “one more rep”.
| 1st | 226 Rx | Ashleigh Mon, Jan 15, 2024 | | 2nd | 210 Rx | Carlie Mon, Jan 15, 2024 | | 1st | 414 Rx | Jeremy Mon, Jan 15, 2024 | | 2nd | 393 Rx | Thomas C Mon, Jan 15, 2024 | | 3rd | 230 Rx | Blake P Mon, Jan 15, 2024 |
| Jeremy | 414 Rx | | | Thomas C | 393 Rx | | | Blake P | 230 Rx | | | Ashleigh | 226 Rx | best DU i’ve done ! | | Carlie | 210 Rx | | | Dale | 545 | Singles; run | | Eddie | 500 | SU/row | | Carson M | 255 | Row 250 |
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240115 OPTIONAL COMPETE SKILLCON
(Reps)
For total reps:
EMOM 14:
Min. 1 | 1 Turkish get-up/arm (53/70 lb)
Min. 2 | Ring muscle-ups
STIMULUS & GOALS
- Higher-skill session to finish up the day. Minimal movement interference with technique focus.
- Complete 3+ muscle-ups every set. The single Turkish get-up per arm should be relatively heavy, but you should not fail.
STRATEGY
- Focus on maintaining a tight and hollow body position as you pull up to the rings on the muscle-ups. This may deteriorate later in the interval or later in the workout, but this will be the most efficient and effective technique when performing these reps.
| 1st | 1 | Dale Mon, Jan 15, 2024 |
| Dale | 1 | Alt work: 5 sets 20sec L & 5 T2B prom |
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