DAILY WOD
 | Tue, Jan 23 2024 |  |
| 20240123 METCON | 20240123 OPTIONAL COMPETE CONDITIONING | 20240123 OPTIONAL COMPETE SKILL |
20240123 METCON
(Reps, Rx2)
For reps:
3:00 of pull-ups
3:00 of push-ups
3:00 of sit-ups
3:00 of air squats
Rx2: ring rows, hand elevated push-ups
INTENDED STIMULUS
- Time-priority Angie.
- 30+ reps per movement for beginner and intermediate athletes.
- Advanced athletes will push towards 70+ reps per movement.
| 1st | 266 Rx | Dana F Tue, Jan 23, 2024 | | 2nd | 261 Rx | Kherri Tue, Jan 23, 2024 | | 3rd | 252 Rx | Cecy Tue, Jan 23, 2024 | | 1st | 290 Rx | Jeremy Tue, Jan 23, 2024 | | 2nd | 275 Rx | Carson C Tue, Jan 23, 2024 | | 3rd | 246 Rx | Cooper T Tue, Jan 23, 2024 |
| Jeremy | 290 Rx | | | Carson C | 275 Rx | | | Dana F | 266 Rx | | | Kherri | 261 Rx | | | Cecy | 252 Rx | | | Olivia M | 250 Rx | | | Cooper T | 246 Rx | | | Dustin | 237 Rx | | | Marnie | 221 Rx | | | Laura M | 186 Rx | | | Andrew | 120 Rx | | | Katie E | 268 Rx2 | | | Hannah Sc | 262 Rx2 | | | Elizabeth | 250 Rx2 | | | Jenn | 243 Rx2 | Ring rows hand release push ups | | Hope | 232 Rx2 | | | Kelly P | 230 Rx2 | | | Rebecca P | 230 Rx2 | | | Aubrey | 208 Rx2 | | | Alex T | 181 Rx2 | | | Tom | 172 Rx2 | | | Kelly S | 162 Rx2 | | | Samantha G | 156 Rx2 | |
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20240123 OPTIONAL COMPETE CONDITIONING
(Time)
Every 2:00 for 10 sets:
200/250-meter row
– Rest with the remaining time in the 2:00 interval.
STIMULUS & GOALS
- Sprint each interval.
- :50-1:10 per 200/250 meters.
- Rest with the remaining time in the 2:00 interval.
STRATEGY
- Focus on your stroke rate in each interval. Try to keep this rate above 30 for as much of the interval as possible. This will help keep your pace down and get through the interval faster.
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20240123 OPTIONAL COMPETE SKILL
(Check In)
3 sets:
10 strict toes-to-bars
20 GHD back extensions
– Rest as needed between sets.
NOTES
- Prioritize technique over speed. If your quality of movement is solid, then pick up the pace.
- Remember the back extension is a controlled movement that focuses on purposefully surrendering the lumbar spine and then regaining its rigid position one vertebra at a time.
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