DAILY WOD
 | Mon, Jan 29 2024 |  |
| 20240129 METCON | 20240129 OPTIONAL COMPETE SKILL | 20240129 OPTIONAL COMPETE ACCESSORY |
20240129 METCON
(Reps, Rx2, Rx3)
EMOM 12:
Odd min | 3 ring muscle-ups
Even min | max shuttle runs
– 1 shuttle = 25 ft down + 25 ft back
Rx2: 1 ring muscle up
Rx3: 3-6 low ring muscle-ups
INTENDED STIMULUS
- 6+ shuttle runs each even minute for 36+ total.
- Scaling options should still have athletes on the rings.
- Build muscle-up capacity and skill under fatigue.
- Prep for Amanda next week.
| 1st | 54 Rx3 | Lindsey H Mon, Jan 29, 2024 | | 2nd | 51 Rx3 | Marnie Mon, Jan 29, 2024 | | 3rd | 50 Rx3 | Hope Mon, Jan 29, 2024
Harley Mon, Jan 29, 2024 | | 1st | 53 Rx | Jackson Mon, Jan 29, 2024 | | 2nd | 49 Rx | Caleb Nu Mon, Jan 29, 2024 | | 3rd | 49 Rx2 | Thomas C Mon, Jan 29, 2024 |
| Jackson | 53 Rx | | | Caleb Nu | 49 Rx | | | Thomas C | 49 Rx2 | 2 RMU/round | | Eddie | 82 Rx3 | | | Lindsey H | 54 Rx3 | | | Marnie | 51 Rx3 | | | Harley | 50 Rx3 | | | Hope | 50 Rx3 | | | Cooper T | 49 Rx3 | | | Julia F | 49 Rx3 | | | Alex T | 49 Rx3 | | | Jason | 48 Rx3 | scaled | | Dale | 47 Rx3 | | | Lindsey C | 46 Rx3 | | | Tim G | 46 Rx3 | | | Kelly S | 43 Rx3 | | | Greg U | 43 Rx3 | | | Aubrey | 43 Rx3 | | | Robbie | 43 Rx3 | | | Dana F | 43 Rx3 | | | Katie E | 42 Rx3 | | | Elizabeth | 42 Rx3 | | | Samantha G | 40 Rx3 | | | Josh | 38 Rx3 | | | Erika R | 38 Rx3 | | | Pam | 37 Rx3 | | | Susan | 36 Rx3 | | | Aniki | 32 Rx3 | | | Chelsea | 24 Rx3 | | | Carson C | 56 | Weighed pull ups | | Kherri | 50 | Strict pull ups | | Sarah Y | 49 | scaled | | Jemma | 43 | scaled | | Justin T | 3.3k | Bike | | Debra | 💪 | scaled | | Trina | 👍🏼 | scaled |
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20240129 OPTIONAL COMPETE SKILL
(No Results Tracked)
3 sets:
:20 ring plank hold (right arm)
:20 ring plank hold (left arm)
:20 L-sit hold
10 strict toes-to-bars
NOTES
- For the ring plank holds, lower a single ring down to a few inches off the ground. To decrease the difficulty, maintain the rigid body position, but walk your feet forward (making your body more upright as opposed to horizontal).
- To reduce the difficulty of the L-sit, extend a single leg or tuck your knees toward your chest.
- To scale the strict toes-to-bars try to bring your toes or knees up as high as possible.
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20240129 OPTIONAL COMPETE ACCESSORY
(No Results Tracked)
4 sets:
50-meter farmers carry
20 weighted hip extensions (14/20 lb)
– Rest 1:00-2:00 between sets.
NOTES
-Go as heavy as possible on the farmers carry. If you really want a challenge, perform the farmers carry with two loaded barbells. Use a weight vest to add load to the hip extensions. The weight should allow you to perform at least 10 hip extensions unbroken.
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