DAILY WOD
 | Tue, Feb 6 2024 |  |
| 20240206 STRCON | 20240206 OPTIONAL COMPETE STRENGTH | 20240206 OPTIONAL COMPETE METCON | 20240206 OPTIONAL COMPETE STAMINA | Other Results |
20240206 STRCON (Weight) For load: 1-1-1-1-1 Clean and jerk – Rest 3:00 between sets. INTENDED STIMULUS All reps 80% or heavier of 1-rep-max clean and jerk. Ideally a new 1-rep-max day. Squat clean with push or split jerk. 3:00 rest between sets.
| 1st | 175 Rx | Kherri Tue, Feb 6, 2024 | | 2nd | 130 Rx | Lindsey C Tue, Feb 6, 2024 | | 3rd | 125 Rx | Mindy Tue, Feb 6, 2024 | | 1st | 295 Rx | Jeremy Tue, Feb 6, 2024 | | 2nd | 260 Rx | Caleb Nu Tue, Feb 6, 2024 | | 3rd | 245 Rx | Jackson Tue, Feb 6, 2024 Cooper T Tue, Feb 6, 2024 Thomas C Tue, Feb 6, 2024 |
| Jeremy | 295 Rx | | | Caleb Nu | 260 Rx | | | Thomas C | 245 Rx | | | Cooper T | 245 Rx | | | Jackson | 245 Rx | | | Justin T | 240 Rx | | | Zach W | 225 Rx | | | Tom | 205 Rx | | | Kherri | 175 Rx | | | Matias | 165 Rx | | | Lindsey C | 130 Rx | PR! | | Mindy | 125 Rx | | | Harley | 120 Rx | | | Trina | 115 Rx | | | Mari | 115 Rx | | | Jessica L | 110 Rx | | | Olivia M | 110 Rx | PR! | | Katie E | 105 Rx | | | Eddie | 105 Rx | | | Ashleigh | 105 Rx | PR! | | Samantha G | 105 Rx | | | Kelly S | 100 Rx | PR! | | Hope | 95 Rx | | | Dana F | 90 Rx | | | Alison | 80 Rx | | | Elizabeth | 80 Rx | | | Cecy | 75 Rx | | | Kelly P | 75 Rx | PR! | | Alex T | 60 Rx | |
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20240206 OPTIONAL COMPETE STRENGTH (Weight) For load: Snatch, clean or jerk: 3 reps x 3 sets @ 70-80% 2 reps x 3 sets @ 80-90% 1 rep x 3 sets @ 90%+ NOTES Welcome to week six 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 the same 1-rep-max to find your percentages. Take the jerks from a rack, and rest as needed between sets. Remember today’s affiliate workout has you build to a 1-rep-max clean and jerk. If you plan on performing the class workout, do not perform the Strength I workout; skip it or move it to another day this week.
| Greg U | 145 Rx | Cleans 105-125-145 |
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20240206 OPTIONAL COMPETE METCON (Rounds) AMRAP 15: For reps: 3, 6, 9, 12… GHD sit-ups Dumbbell box step-ups (20/24 in) (20/35 lb) – Use two dumbbells. STIMULUS & GOALS Open-type workout. Round of 15 or more. Constant movement on both exercises. STRATEGY Focus on driving your heels to the GHD platform and throwing your arms forward on the way up for the sit-ups. The dumbbell box step-ups will be a grind. Try holding the dumbbells closer to the back head to relax your grip a little bit and allow you to hang on for longer. Do not stand all the way up on the box. Stay low and stand up after getting to the other side. If you have to rest on the dumbbell box-overs, rest the dumbbells on the box instead of the floor.
| 1st | 24+10 Rx | Olivia M Tue, Feb 6, 2024 | | 2nd | 18+20 Rx | Katie E Tue, Feb 6, 2024 | | 3rd | 27+33 | Mindy Tue, Feb 6, 2024 | | 1st | 18+28 Rx | Caleb Nu Tue, Feb 6, 2024 | | 2nd | 18+19 Rx | Justin T Tue, Feb 6, 2024 | | 3rd | 18 Rx | Thomas C Tue, Feb 6, 2024 |
| Olivia M | 24+10 Rx | | | Caleb Nu | 18+28 Rx | | | Katie E | 18+20 Rx | 10 min AMRAP | | Justin T | 18+19 Rx | | | Thomas C | 18 Rx | | | Mindy | 27+33 | scaled | | Trina | 24 | 12 min | | Zach W | 21+27 | scaled | | Jackson | 21+15 | Wall Ball/step-up #50 on 20in box |
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20240206 OPTIONAL COMPETE STAMINA (Time) 10 sets for meters: :30 row at 25 strokes per minute :20 row at 30 strokes per minute :10 row at 35+ strokes per minute 1:00 row at 20 strokes per minute NOTES Maintain the designated stroke per minute for the entire interval. Focus on your cadence and your breathing throughout the session. This is additional mono-structural volume to help increase cardiorespiratory endurance and longer workout stamina.
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