DAILY WOD
 | Tue, Jan 30 2024 |  |
| 20240130 METCON | 20240130 OPTIONAL COMPETE STRENGTH | 20240130 OPTIONAL COMPETE ACCESSORY |
20240130 METCON
(Reps, Rx2, Rx3)
3 x 2:00 rounds:
12 front squats (105/155 lb)
Max burpee box jump-overs
Rest 2:00
– Step down from the box.
Rx2: 75/115
Rx3: 35/45
INTENDED STIMULUS
- 15+ total burpee box jump-overs.
- At least 1:00 of burpees per round, maintaining a pace of at least 5 burpees per minute, with advanced athletes pushing for 10+.
- Unbroken front squats in the first round and then no more than 2 sets in the final two rounds if needed.
- With built-in rest, each round should be an all-out effort.
| 1st | 39 Rx | Kherri Tue, Jan 30, 2024 | | 2nd | 36 Rx | Marnie Tue, Jan 30, 2024 | | 3rd | 42 Rx2 | Jessica L Tue, Jan 30, 2024 | | 1st | 57 Rx | Carson C Tue, Jan 30, 2024 | | 2nd | 50 Rx | Jeremy Tue, Jan 30, 2024 | | 3rd | 44 Rx | Jackson Tue, Jan 30, 2024 |
| Carson C | 57 Rx | | | Jeremy | 50 Rx | | | Jackson | 44 Rx | | | Kherri | 39 Rx | | | Marnie | 36 Rx | | | Tom | 24 Rx | | | Jessica L | 42 Rx2 | | | Madison | 40 Rx2 | | | Robbie | 39 Rx2 | | | Megan M | 34 Rx2 | | | Elizabeth | 43 Rx3 | 45, 20” box step overs | | Hope | 39 Rx3 | 70# | | Rebecca P | 34 Rx3 | 45# | | Kelly P | 33 Rx3 | 45# | | Andrew | 77 | 115#, Sit-ups | | Mari | 60 | 65/step ups | | Katie E | 41 | 75#, 20” BBStep-Overs | | Alison | 36 | 50# | | Matias | 35 | 75 | | Sarah Y | 33 | 55/step ups | | Ian N | 32 | 105 | | Kelly S | 25 | 60 |
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20240130 OPTIONAL COMPETE STRENGTH
(Weight)
Snatch, clean or jerk:
3 reps x 4 sets @ 70-80%
2 reps x 3 sets @ 80-90%
1 rep x 2 sets @ 90%+
NOTES
- Welcome to week five of our Strength I cycle. Continue to stick with the same lift for the entire eight weeks. You can change the lift in the next eight-week cycle.
- Use a recent 1-rep-max to find your percentages.
- Take the jerks from a rack.
- Rest as needed between sets.
| 1st | 85 Rx | Alison Tue, Jan 30, 2024
Elizabeth Tue, Jan 30, 2024 | | 2nd | 70 Rx | Kelly S Tue, Jan 30, 2024 | | 1st | 235 Rx | Jeremy Tue, Jan 30, 2024
Carson C Tue, Jan 30, 2024 | | 2nd | 155 Rx | Greg U Tue, Jan 30, 2024 |
| Carson C | 235 Rx | 185-215-235 | | Jeremy | 235 Rx | | | Greg U | 155 Rx | 105, 125, 135, 145, 155 | | Elizabeth | 85 Rx | PC | | Alison | 85 Rx | Jerk | | Kelly S | 70 Rx | Snatches |
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20240130 OPTIONAL COMPETE ACCESSORY
(No Results Tracked)
4 sets:
100-foot handstand walk
1:00 strict pull-ups
– Rest 2:00 between sets.
NOTES
- Set up a 100-foot course and walk as unbroken as possible.
- If you are unable to perform strict pull-ups, use a band that assists you to perform no more than 5 reps unbroken.
If you are unable to walk on your hands or know you will struggle with the volume, reduce the distance of the walk or give yourself 1:00 to walk as far as you can. Scale to 50 alternating shoulder taps if you are unable to walk on your hands.
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