DAILY WOD
 | Mon, Feb 5 2024 |  |
| 20240205 PRE-WOD SKILL | 20240205 METCON | 20240205 OPTIONAL COMPETE SKILL | 20240205 OPTIONAL COMPETE STRENGTH |
20240205 PRE-WOD SKILL (Weight) 3 sets: 8 weighted pull-ups – Rest 3:00 between sets. NOTES Scale to banded pull-ups so you can maintain 8 reps per round.
| 1st | 25 Rx | Jeremy Mon, Feb 5, 2024 Carson C Mon, Feb 5, 2024 | | 2nd | 10 Rx | Greg U Mon, Feb 5, 2024 Thomas C Mon, Feb 5, 2024 Justin T Mon, Feb 5, 2024 |
| Carson C | 25 Rx | | | Jeremy | 25 Rx | | | Justin T | 10 Rx | | | Thomas C | 10# Rx | | | Greg U | 10 Rx | | | Jackson | Whatever was in that blue vest in the back Rx | |
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20240205 METCON (Reps, Rx2, Rx3) For reps: 4 x AMRAP 3: 75 double-unders 25 burpees Max-rep toes-to-bars – Rest 1:00 between AMRAPs. Rx2: 40 double unders, 20 burpees Rx3: 50 singles, 15 burpees, knee raises INTENDED STIMULUS Double-unders in 1:15 or less. Burpees in 1:15 or less. :30 or more to accumulate toes-to-bars. 10+ reps in the first round; 5-10 in every round after.
| 1st | 9 Rx | Nicole Ha Mon, Feb 5, 2024 | | 2nd | 44 Rx2 | Robbie Mon, Feb 5, 2024 | | 3rd | 25 Rx2 | Erika R Mon, Feb 5, 2024 | | 1st | 22 Rx | Jeremy Mon, Feb 5, 2024 | | 2nd | 15 Rx | Thomas C Mon, Feb 5, 2024 Justin T Mon, Feb 5, 2024 | | 3rd | 12 Rx | Jackson Mon, Feb 5, 2024 |
| Jeremy | 22 Rx | | | Justin T | 15 Rx | | | Thomas C | 15 Rx | | | Jackson | 12 Rx | | | Nicole Ha | 9 Rx | | | Ben S | 9 Rx | | | Cooper T | 48 Rx2 | | | Robbie | 44 Rx2 | TTH | | Erika R | 25 Rx2 | | | Matt Br | 24 Rx2 | | | Hope | 12 Rx2 | | | Jason | 2 Rx2 | | | Taylor T | 120 Rx3 | | | Julia F | 117 Rx3 | | | Cecy | 96 Rx3 | | | Kelly P | 93 Rx3 | | | Laura B | 80 Rx3 | | | Josh | 68 Rx3 | | | Eddie | 66 Rx3 | | | Jeanne | 60 Rx3 | 60 | | Marnie | 60 Rx3 | | | Jemma | 58 Rx3 | | | Aubrey | 55 Rx3 | | | Pam | 54 Rx3 | | | Zach W | 51 Rx3 | | | Tom | 43 Rx3 | | | Elizabeth | 40 Rx3 | 1 min DU attempts, 20 burpees, leg raises | | Greg U | 34 Rx3 | 20 Burpees/T2B | | Trina | 25 Rx3 | | | Megan M | 13 Rx3 | | | Aniki | 66 | scaled | | Ginny | 23 | scaled | | Blake P | 0 Rx | | | Madison | ?? Rx3 | | | Lindsey C | 👍🏻 | MODWOD @ home |
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20240205 OPTIONAL COMPETE SKILL (Reps) EMOM 10: Min. 1 | :45 alternating single-leg squats Min. 2 | 1:00 row STIMULUS & GOALS Score = total single-leg squats. Consistent pacing and reps. STRATEGY Pick a row pace that is just faster than your recovery pace to avoid significant fatigue for the single-leg squats. Maintain a consistent pace on the squats. It’s more effective to hit 10 reps across all rounds compared to getting 20 reps in round 1 and then dropping off. Your midline will be significantly fatigued from the toes-to-bar workout. Consider your overall fatigue level when picking a pace for the first few rounds.
| Marnie | 81 Rx | | | Dale | 102 | Reverse lunges |
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20240205 OPTIONAL COMPETE STRENGTH (Time) 5 sets: 75-ft sled pull (50/90 lb) 75-ft sled push :30 sandbag hold at the chest (100/150 lb) – Rest 2:00 between sets. NOTES Add the weight to the sled and use rope to backpedal pull; then, keep it attached while you push. Move as fast as possible on both the sled pull and push. Use the heaviest bag possible for the sandbag hold. Make sure you can hold for the entire :30 interval. This should be challenging.
| Jeremy | NFT | 200m sled pull / 90# |
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