DAILY WOD
 | Fri, Feb 2 2024 |  |
| 20240202 METCON | 20240202 POST-WOD SKILL | 20240202 OPTIONAL COMPETE STRENGTH | 20240202 OPTIONAL COMPETE ACCESSORY |
20240202 METCON (Time, Rx2, Rx3) 5 rounds for time: 25 KB swings (35/53 lb) 10 chest-to-bar pull-ups Rx2: pull-ups Rx3: 18/26, jumping chest-to-bar INTENDED STIMULUS - 9:00-12:00; sub 7:00 for advanced athletes. - Fast, unbroken kettlebell swing sets. - Chest-to-bar pull-ups in no more than 2 sets and in 1:00 or less each round with minimal rest. - High degree of grip and bicep fatigue in the later rounds.
| 1st | 9:39 Rx | Mari Fri, Feb 2, 2024 | | 2nd | 8:00 Rx2 | Jeanne Fri, Feb 2, 2024 | | 3rd | 10:18 Rx2 | Erika R Fri, Feb 2, 2024 | | 1st | 11:11 Rx | Jackson Fri, Feb 2, 2024 | | 2nd | 11:40 Rx | Caleb Nu Fri, Feb 2, 2024 | | 3rd | 12:04 Rx | Thomas C Fri, Feb 2, 2024 |
| Mari | 9:39 Rx | | | Jackson | 11:11 Rx | | | Caleb Nu | 11:40 Rx | | | Thomas C | 12:04 Rx | | | Jeanne | 8:00 Rx2 | 30/25# | | Carson C | 8:36 Rx2 | Pull-ups | | Erika R | 10:18 Rx2 | | | Julia F | 11:12 Rx2 | 30# | | Mindy | 11:12 Rx2 | 26# | | Matt Br | 11:13 Rx2 | 44# | | Greg U | 11:15 Rx2 | 44# | | Cooper T | 11:41 Rx2 | 44# | | Lindsey C | 11:44 Rx2 | | | Hope | 12:07 Rx2 | | | Marnie | 12:31 Rx2 | | | Dustin | 13:12 Rx2 | | | Jason | 14:11 Rx2 | | | Zach W | 15:00 Rx2 | | | Alice | 7:26 Rx3 | | | Aidan | 7:29 Rx3 | KB DL 35#, ring rows | | Susan | 7:46 Rx3 | 15# | | Aubrey | 7:55 Rx3 | | | Elizabeth | 7:57 Rx3 | 26 | | Morgan N | 8:30 Rx3 | 15# | | Ben M | 8:45 Rx3 | 35# | | Pam | 9:01 Rx3 | 15# | | Katie E | 9:05 Rx3 | 35#, jpu | | Alison | 9:12 Rx3 | 20# | | Kristen | 9:20 Rx3 | 26# | | Ginny | 9:20 Rx3 | 10# | | Ian N | 9:23 Rx3 | | | Josh | 9:45 Rx3 | jumping PU | | Kelly S | 9:50 Rx3 | 25# | | Matias | 10:45 Rx3 | 40# | | Ashleigh | 11:04 Rx3 | banded PU, 22# | | Harley | 11:19 Rx3 | banded PU, 35# | | Sarah Y | 13:11 Rx3 | | | Debra | 4:27 | scaled | | Trina | 14:36 | 35# Ring rows |
|
20240202 POST-WOD SKILL (Check In) Accumulate: 10 Turkish get-ups/arm – Use a single DB or KB.
| Lindsey C | Yes | 26# | | Jeanne | Yes | | | Greg U | Yes | | | Aubrey | Yes | | | Ben M | Yes | | | Elizabeth | Yes | | | Morgan N | Yes | | | Matias | Yes | | | Alison | Yes | | | Kristen | Yes | | | Katie E | Yes | 😒 | | Kelly S | Yes | | | Erika R | Yes | | | Ian N | Yes | | | Mari | Yes | | | Pam | Yes | | | Alice | Yes | | | Julia F | Yes | | | Susan | Yes | | | Cooper T | Yes | | | Ginny | Yes | | | Mindy | Yes | | | Carson C | Yes | 53 | | Thomas C | Yes | 53# | | Josh | Yes | |
|
20240202 OPTIONAL COMPETE STRENGTH (Time) For time: 400-meter sled drag (25/45 lb) 400-meter sled push NOTES - Plan for around 15:00 for this workout. - Attach a rope or a ring strap to the sled. As you face the sled, grab the rope or ring strap and walk backward to accumulate 400 meters. - For both movements, the weight should allow for a smooth, steady pace across the entire 400 meters. You may have to stop 2-3 times, but if you can go unbroken, go for it!
| Lindsey C | 👍🏻 | 400m pull/200m push 🥵 | | Thomas C | 👍🏻 Rx | |
|
20240202 OPTIONAL COMPETE ACCESSORY (No Results Tracked) Every 3:00 for 5 sets: 10 bench presses :45 plank hold (on forearms) NOTES - Increase the loading across as many sets as possible. - Each set of bench presses should be unbroken. - Perform each set of planks hold unbroken, however, two sets may be necessary.
|