DAILY WOD
 | Wed, Jan 31 2024 |  |
 | Gymversary: Olivia M(1) |
| 20240131 PRE-WOD SKILL | 20240131 METCON | 20240131 OPTIONAL COMPETE STAMINA | 20240131 OPTIONAL COMPETE ACCESSORY |
20240131 PRE-WOD SKILL
(No Results Tracked)
8 rounds:
:20 double-under, triple-under, or crossover work
:10 rest
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20240131 METCON
(Rounds, Rx2, Rx3)
AMRAP 8:
40 double-unders
10 push presses (65/95 lb)
Rx2: 40 double under attempts, 45/65
Rx3: 40 single unders, 35/45
INTENDED STIMULUS
- 5+ rounds.
- Double-unders in 1-2 sets.
- Moderately light push press completed unbroken each round.
| 1st | 6+29 Rx | Kherri Wed, Jan 31, 2024 | | 2nd | 6 Rx | Jessica L Wed, Jan 31, 2024 | | 3rd | 5 Rx | Harley Wed, Jan 31, 2024 | | 1st | 8+17 Rx | Jeremy Wed, Jan 31, 2024 | | 2nd | 7+1 Rx | Carson C Wed, Jan 31, 2024 | | 3rd | 6+43 Rx | Caleb Nu Wed, Jan 31, 2024 |
| Jeremy | 8+17 Rx | | | Carson C | 7+1 Rx | | | Caleb Nu | 6+43 Rx | | | Thomas C | 6+31 Rx | | | Kherri | 6+29 Rx | | | Matt Br | 6+15 Rx | | | Jessica L | 6 Rx | | | Justin T | 5+3 Rx | | | Blake P | 5 Rx | | | Harley | 5 Rx | | | Jason | 4+12 Rx | | | Caitlyn | 4 Rx | | | Greg U | 6+49 Rx2 | | | Cecy | 6+40 Rx2 | | | Lindsey C | 6+10 Rx2 | 65/DUA | | Kelly P | 6+5 Rx2 | | | Mari | 6 Rx2 | Bike/55# | | Olivia M | 5+30 Rx2 | 55# | | Julia F | 5+20 Rx2 | 60# | | Ian N | 5+13 Rx2 | | | Kristen | 4+48 Rx2 | | | Megan M | 4+46 Rx2 | 65# | | Dana F | 4+38 Rx2 | 55# | | Chelsea | 4+31 Rx2 | 55# | | Dustin | 4+10 Rx2 | | | Erika R | 4 Rx2 | 55 | | Debra | 14 Rx3 | jump in place & db push press | | Zach W | 7+16 Rx3 | #95 & singles | | Elizabeth | 7 Rx3 | 40 PT | | Josh | 6+43 Rx3 | SU/65 | | Rebecca P | 6 Rx3 | | | Ami | 5+7 Rx3 | | | Pam | 5 Rx3 | | | Susan | 5 Rx3 | | | Andrew | 7 | Su/95 | | Laura B | 7 | Su/15 | | Katie E | 6+20 | 65#, penguin taps | | Trina | 5+35 | #65 w singles | | Aidan | kept moving Rx3 | 12 cal bike, 2 20# DBs |
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20240131 OPTIONAL COMPETE STAMINA
(No Results Tracked)
Every 5:00 x 3 rounds:
800-meter run
then…
Every 3:00 x 5 rounds:
400-meter run
STIMULUS & GOALS
- 800-meter runs in 3:30-4:30.
- 400-meter runs to 1:30-2:30.
- Rest with any remaining time on the clock.
STRATEGY
- Move at a pace you don’t normally hit and try to sustain for several sets.
- Stay slightly more reserved on the 800-meter runs as there’s less rest than between the 400-meter intervals.
- Use the first 400 meters to feel out where you’re at in the workout. If there’s gas in the tank, punch it on the second of 5 x 400-meter runs and try to hang on for the rest of the workout.
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20240131 OPTIONAL COMPETE ACCESSORY
(No Results Tracked)
3 sets:
20 double-dumbbell overhead walking lunges
– Rest 3:00 between sets.
NOTES
- Find a dumbbell weight that allows you to go unbroken. You may increase the weight across the rounds, but maintain unbroken reps.
- Focus on maintaining locked-out elbows throughout the entire set. This will challenge both the strength and mobility in your shoulders.
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