DAILY WOD
 | Mon, Jan 22 2024 |  |
 | Happy Birthday: Amy |
| 20240122 METCON | 20240122 OPTIONAL COMPETE STRENGTH | 20240122 OPTIONAL COMPETE METCON |
20240122 METCON
(Rounds, Rx2, Rx3)
AMRAP 9:
9 burpees to a target (12 in)
10 alternating single-leg squats
Rx2: 6 in target, single leg squats to target
Rx3: 6 burpees, 8 alt. reverse lunges
INTENDED STIMULUS
- 5+ rounds; 8+ for advanced athletes.
- Burpees at a steady pace in under 1:00 each round.
- Alternating single-leg squats in under :30 in the early rounds.
| 1st | 6+13 Rx | Kherri Mon, Jan 22, 2024 | | 2nd | 6 Rx | Erika R Mon, Jan 22, 2024 | | 3rd | 5+8 Rx | Adria Mon, Jan 22, 2024 | | 1st | 5+12 Rx | Thomas C Mon, Jan 22, 2024 | | 2nd | 6+9 Rx2 | Carson C Mon, Jan 22, 2024 | | 3rd | 6+4 Rx2 | Cooper T Mon, Jan 22, 2024 |
| Kherri | 6+13 Rx | | | Erika R | 6 Rx | | | Thomas C | 5+12 Rx | | | Adria | 5+8 Rx | | | Marnie | 5+7 Rx | | | Jenn | 5 Rx | | | Robbie | 7+17 Rx2 | | | Alison | 7 Rx2 | | | Carson C | 6+9 Rx2 | | | Dana F | 6+9 Rx2 | | | Julia F | 6+6 Rx2 | | | Cecy | 6+6 Rx2 | | | Katie E | 6+5 Rx2 | | | Cooper T | 6+4 Rx2 | | | Hope | 6+4 Rx2 | | | Elizabeth | 6+2 Rx2 | Single leg with other leg tucked | | Kristen | 6+1 Rx2 | Mod pistol | | Greg U | 5+18 Rx2 | Mod pistol | | Eddie | 5+5 Rx2 | | | Kelly P | 5+5 Rx2 | | | Rebecca P | 5+5 Rx2 | | | Matias | 5 Rx2 | | | Aniki | 5 Rx2 | goblet | | Ginny | 5 Rx2 | | | Alice | 3+18 Rx2 | goblet | | Susan | 3+8 Rx2 | | | Pam | 3+2 Rx2 | | | Blake P | 9+1 Rx3 | | | Josh | 8 Rx3 | | | Dale | 7+5 Rx3 | | | Tim G | 7+2 Rx3 | | | Ami | 5+6 Rx3 | | | Jason | 4+2 Rx3 | 9 Burpees, 10 Lunges | | Andrew | 9 | Mod | | Nicole Ha | 6+6 | Reverse lunge with #35 x 10 | | Jeremy | 6+6 | Mod wod | | Justin T | 5 | Squats w/rig |
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20240122 OPTIONAL COMPETE STRENGTH
(Weight)
For load:
Deadlift
10-8-8-6-6
NOTES
- Welcome to week four of our Strength II Deadlift cycle; this is a de-load week.
- Your goal is to use a weight in each set so that you can maintain a solid technique with very little deviation. This loading will vary for each athlete.
- Perform a new set every 3:00.
| 1st | 215 Rx | Kherri Mon, Jan 22, 2024 | | 2nd | 205 Rx | Marnie Mon, Jan 22, 2024 | | 3rd | 195 Rx | Katie E Mon, Jan 22, 2024 | | 1st | 325 Rx | Carson C Mon, Jan 22, 2024 | | 2nd | 315 Rx | Jeremy Mon, Jan 22, 2024
Thomas C Mon, Jan 22, 2024
Andrew Mon, Jan 22, 2024
Justin T Mon, Jan 22, 2024 | | 3rd | 255 Rx | Blake P Mon, Jan 22, 2024 |
| Carson C | 325 Rx | | | Justin T | 315 Rx | | | Andrew | 315 Rx | | | Thomas C | 315 Rx | | | Jeremy | 315 Rx | | | Blake P | 255 Rx | | | Matias | 225 Rx | | | Dale | 215 Rx | 135, 165, 175, 195, 215 | | Kherri | 215 Rx | | | Tim G | 205 Rx | | | Marnie | 205 Rx | | | Katie E | 195 Rx | | | Josh | 185 Rx | | | Jenn | 185 Rx | | | Greg U | 175 Rx | | | Nicole Ha | 170 Rx | | | Erika R | 145 Rx | | | Cecy | 145 Rx | | | Alison | 125 Rx | | | Elizabeth | 115 Rx | | | Aniki | 105 Rx | | | Kristen | 95 Rx | | | Susan | 80 Rx | | | Ginny | 75 Rx | | | Pam | 50 Rx | Hang power clean | | Alice | 50 Rx | Hang power clean |
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20240122 OPTIONAL COMPETE METCON
(Rounds)
AMRAP 15:
15 dumbbell bent over rows, left arm (35/50 lb)
15 dumbbell bent over rows, right arm
50-ft handstand walk
STIMULUS & GOALS
- Focus on the quality of movement over round volume.
- Use the handstand walks to work on a higher-skill movement under fatigue. Some athletes can try to move fast and go for big unbroken sets. Other athletes may try to walk as far as possible in 5 attempts. Regardless, this is a great day to practice this movement!
STRATEGY
- Challenge yourself with a heavier dumbbell. If you can do all 15 reps in a row at the Rx’d weight, go heavier if possible. You should be able to do at least 5 reps in a row without putting the dumbbell down.
| 1st | 5 rd | Nicole Ha Mon, Jan 22, 2024 |
| Nicole Ha | 5 rd | X 10 min with 7 DB shoulder press, #20 | | Jeremy | Mod | HSW only | | Carson C | Mod | 50# row 30# curl -hsw |
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