Daily WOD
 | Wed, Feb 7 2024 |  |
 | Happy Birthday: Amanda C |
| Amanda | 20240207 OPTIONAL COMPETE SKILL | 20240207 OPTIONAL COMPETE METCON |
Amanda
(Time, Sc, Fnd,  Girls (A-F))
9-7-5 reps of:
Muscle-Ups
Snatch (95/135)
Rx2: Low ring muscle up transitions, 65/95
Rx3: Ring rows, Knee push-ups, 35/45
INTENDED STIMULUS
4:00-10:00.
Muscle-ups in sets of 2+ reps.
Fast singles on the snatches.
Finish the round of 9 by 4:00.
Last performed on Aug 30th, 2022.
| 1st | 5:22 Sc | Harley Wed, Feb 7, 2024 | | 2nd | 6:32 Sc | Mari Wed, Feb 7, 2024 | | 3rd | 6:34 Sc | Lindsey C Wed, Feb 7, 2024 | | 1st | 12:03 Rx | Thomas C Wed, Feb 7, 2024 | | 2nd | 6:04 Sc | Jeremy Wed, Feb 7, 2024 | | 3rd | 6:24 Sc | Blake P Wed, Feb 7, 2024 |
| Thomas C | 12:03 Rx | 1st | | Harley | 5:22 Sc | 1st | | Jeremy | 6:04 Sc | 2nd BMU / RX weight | | Blake P | 6:24 Sc | 3rd | | Mari | 6:32 Sc | 2nd 55# | | Lindsey C | 6:34 Sc | 3rd | | Justin T | 6:40 Sc | 4th transitions | | Katie E | 6:44 Sc | 4th | | Kristen | 6:51 Sc | 5th 60# | | Ian N | 7:00 Sc | 5th Jbmu | | Erika R | 7:43 Sc | 6th High Ring Transitions | | Ben S | 8:27 Sc | 6th | | Cecy | 9:17 Sc | 7th 45# | | Jackson | 10:10 Sc | 7th RMU set of 9, BMU set of 7 and 5 | | Jemma | 4:15 Fnd | 8th | | Cooper T | 5:24 Fnd | 8th 95#/JBU | | Greg U | 5:45 Fnd | 9th 65#/RT | | Trina | 5:48 Fnd | 9th #65 and jumping pull ups | | Julia F | 5:52 Fnd | 10th #hps | | Olivia M | 5:59 Fnd | 11th High Ring Transitions | | Jeanne | 6:10 Fnd | 12th RT | | Ami | 6:16 Fnd | 13th | | Elizabeth | 6:42 Fnd | 14th Jbmu | | Kelly S | 7:20 Fnd | 15th Ring transitions 35# | | Laura B | 7;20 Fnd | 15th | | Alice | 7:57 Fnd | 16th RT | | Matt Br | 6:25 | 10th C&J 95/RT | | Dana F | 6:41 | 17th 40# | | Pam | 6:59 | 18th 25#/RT | | Susan | 9:10 | 19th 25#/RT | | Andrew | ?? | scaled | | Aniki | ?? Fnd | | | Caleb Nu | DNF | Finished 9’s |
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20240207 OPTIONAL COMPETE SKILL
(Time)
5 sets:
5 handstand push-up negatives
5 single-arm dumbbell seated strict presses/arm
:30 max handstand push-ups
– Rest 2:00 between sets.
NOTES
Maintain no less than a 2 count on the descent of the negative. Do not let your head crash to the floor.
Use a weight for the dumbbell strict press that allows you to complete all 5 reps on each arm unbroken.
You may perform strict or kipping handstand push-ups. If you are capable of performing 15 unbroken kipping reps, perform strict reps for this skill work.
Do not rest more than :10 between movements.
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20240207 OPTIONAL COMPETE METCON
(Time)
4 rounds for time:
400-meter run
20 back extensions
STIMULUS & GOALS
12:00-17:00.
Complete each run in 2:00 or less.
Perform each set of GHD back extensions in 3 sets or less. Spend no more than 2:00 at this station.
STRATEGY
Push the pace on the run and catch your breath on the GHD.
Focus on moving through quality reps on the GHD. Do not rush the rep just for the sake of time.
If you are not familiar with the back extension, reduce the reps to 10 or change the movement to hip extensions to keep yourself moving.
| Dustin | 12:00 Rx | | | Jeanne | 17:29 Rx | | | Olivia M | 15:16 | 2 Rds. Hip Extensions / 2 Rds. Back Extensions (?) |
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