DAILY WOD
 | Fri, Jan 26 2024 |  |
| 20240126 METCON | 20240126 OPTIONAL COMPETE STRENGTH | 20240126 OPTIONAL COMPETE SKILL |
20240126 METCON
(Time, Rx2, Rx3)
For time:
12 squat clean thrusters (75/115 lb)
400-m run
9 squat clean thrusters
400-m run
6 squat clean thrusters
400-m run
Rx2: 55/75
Rx3: 35/45
INTENDED STIMULUS
- 8:00-12:00.
- Unbroken squat clean thrusters; the barbell should feel moderately light to start, but 12 unbroken reps should become a challenge.
- Advanced athletes should push the pace on the run, while beginners should pace the run to facilitate unbroken squat clean thrusters.
| 1st | 9:47 Rx | Kherri Fri, Jan 26, 2024 | | 2nd | 12:02 Rx | Katie E Fri, Jan 26, 2024 | | 3rd | 12:19 Rx | Marnie Fri, Jan 26, 2024 | | 1st | 7:46 Rx | Carson C Fri, Jan 26, 2024 | | 2nd | 10:22 Rx | Caleb Nu Fri, Jan 26, 2024 | | 3rd | 11:13 Rx | Thomas C Fri, Jan 26, 2024 |
| Carson C | 7:46 Rx | | | Kherri | 9:47 Rx | | | Caleb Nu | 10:22 Rx | 500m row | | Thomas C | 11:13 Rx | | | Jackson | 11:26 Rx | 1200m assault bike | | Justin T | 11:44 Rx | | | Katie E | 12:02 Rx | | | Marnie | 12:19 Rx | | | Jason | 13:51 Rx | | | Cooper T | 8:21 Rx2 | | | Julia F | 9:32 Rx2 | | | Jenn | 10:09 Rx2 | Row | | Blake P | 10:35 Rx2 | | | Greg U | 12:29 Rx2 | 75 | | Matias | 12:29 Rx2 | | | Kelly S | 12:39 Rx2 | | | Alison | 13:19 Rx2 | | | Pam | 14:42 Rx2 | | | Susan | 14:45 Rx2 | | | Alice | 14:45 Rx2 | | | Kristen | 15:00 Rx2 | | | Josh | 15:24 Rx2 | | | Erin P | 9:15 Rx3 | | | Elizabeth | 9:58 Rx3 | 35 | | Aniki | 12:58 Rx3 | | | Ginny | 12:58 Rx3 | | | Dale | 10:25 | 70# | | Matt Br | 11:00 | 75 | | Trina | 11:25 | RX2 - 200m run | | Debra | 11:32 | Db push press |
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20240126 OPTIONAL COMPETE STRENGTH
(Weight)
7 sets:
3 weighted pull-ups
– Rest 1:00-2:00 between sets.
NOTES
- Increase loading across as many sets as possible; perform the same weight for multiple sets if desired.
- Use a dumbbell, medicine ball, vest, or weight belt to add load to the pull-ups.
If you are not able to perform a strict unweighted pull-up, find the smallest assistance band possible that allows to you perform three smooth and controlled reps.
| Greg U | 20# Rx | | | Katie E | Did it. I carry enough weight around this mid section.💁🏻♀ Rx | Dropped down to a blue band!🥳 | | Dale | 0 Rx | Yes. 5 sets |
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20240126 OPTIONAL COMPETE SKILL
(Time)
EMOM 20:
Min. 1 | 1:00 calorie airbike
Min. 2 | :30 ring dips
Score = total reps and calories.
STIMULUS & GOALS
- Men aim for 12+ calories and women aim for 9+ calories in each set.
- Maintain 3+ unbroken reps on the ring dips.
- Complimentary movements for maximum intensity.
STRATEGY
- Give 95% effort on the airbike as long as you can. Don’t go to 100%, but get close. Expect to start strong and drop off, but hang on for as long as possible.
- Sit up tall on the airbike and don’t forget to breathe. Hunching over on the airbike will make it harder to catch your breath.
- Don’t push to failure on the ring dips. Come off the rings 2-3 reps before failure. If you hit failure too soon, it will be very difficult to complete more than one set within the :30 intervals.
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