DAILY WOD
 | Fri, Feb 9 2024 |  |
| 20240209 PRE-WOD SKILL | 20240209 METCON | 20240209 OPTIONAL COMPETE STRENGTH | 20240209 OPTIONAL COMPETE METCON |
20240209 PRE-WOD SKILL
(Check In)
EMOM 6:
5-7 squat therapy reps
NOTES
GET LOWER!
TIGHT LUMBAR!
KNEES OUT!
STAY IN THE HEELS!
| Trina | Yes | Yes | | Debra | Yes | | | Jason | Yes | | | Mindy | Yes | | | Katie E | Yes | | | Elizabeth | Yes | Yes | | Alison | Yes | | | Kristen | Yes | | | Matias | Yes | | | Matt Br | Yes | | | Andrew | Yes | | | Kelly S | Yes | | | Ian N | Yes | | | Pam | Yes | | | Julia F | Yes | | | Cooper T | Yes | | | Aniki | Yes | | | Ginny | Yes | | | Alice | Yes | | | Susan | Yes | | | Josh | Yes | | | Ben S | Yes | | | Jackson | Yes | | | Marnie | Yes | | | Ashleigh | Yes | | | Megan M | Yes | | | Jeremy | Yes | | | Thomas C | Yes | | | Kelly P | Yes | | | Laura M | Yes | |
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20240209 METCON
(Time, Rx2, Rx3)
For time:
100 wall-ball shots (14/20 lb) (9/10 ft)
400-m run
200-ft DB overhead walking lunge (35/50 lb)
– Use one DB.
Rx2: 80 wall-ball shots, 25/35 lb DB
Rx3: 50 wall-ball shots (8/10), 100-ft walking lunge
INTENDED STIMULUS
8:00-13:00.
Wall-ball shots in sets of 10+ and 7:00 or less.
Run in 2:30 or less.
Lunges in 3:00 or less.
Use a single dumbbell for the overhead lunges and switch hands as often as needed.
| 1st | 11:56 Rx | Marnie Fri, Feb 9, 2024 | | 2nd | 16:57 Rx | Katie E Fri, Feb 9, 2024 | | 3rd | 18:10 Rx | Ashleigh Fri, Feb 9, 2024 | | 1st | 8:24 Rx | Jeremy Fri, Feb 9, 2024 | | 2nd | 10:19 Rx | Ben S Fri, Feb 9, 2024 | | 3rd | 10:52 Rx | Thomas C Fri, Feb 9, 2024 |
| Jeremy | 8:24 Rx | | | Ben S | 10:19 Rx | | | Thomas C | 10:52 Rx | | | Jackson | 11:00 Rx | | | Marnie | 11:56 Rx | | | Jason | 14:20 Rx | | | Katie E | 16:57 Rx | Don’t talk to me.😒 | | Matt Br | 17:00 Rx | | | Ashleigh | 18:10 Rx | worse decision to do Rx | | Megan M | 18:28 Rx | | | Mindy | 13:21 Rx2 | 15# | | Josh | 10:30 Rx3 | | | Kelly P | 10:49 Rx3 | 68 wall balls, 15# DB | | Laura M | 11:24 Rx3 | 10#, 200 ft | | Elizabeth | 13:18 Rx3 | Rx reps,#10WB,#20DB | | Trina | 10:59 | Sc | | Cooper T | 11:10 | full reps/40#db | | Debra | 11:51 | Rx reps, no weight | | Julia F | 11:55 | full reps/sc wt | | Ian N | 12:03 | full reps/sc wt | | Susan | 12:51 | Masters | | Andrew | 12:59 | full reps/35# db | | Ginny | 13:16 | Masters | | Aniki | 13:18 | Masters | | Alice | 13:25 | Masters | | Alison | 13:53 | Full reps/ sc wt | | Matias | 14:15 | full reps/sc wt | | Kristen | 16:06 | Full reps/sc wt | | Kelly S | 16:31 | 12# WB |
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20240209 OPTIONAL COMPETE STRENGTH
(Weight)
For load:
10-10-10-10-10:
Bench press
NOTES
High volume, upper body bench pressing heavy day.
All sets should be at 70% or greater of your 1-rep-max bench.
Build to a heavy set; lift once every 2:00-3:00.
Start at a moderate load with your first working set and add small jumps in load across each set.
Remain wary of going too heavy too soon and failing reps mid-workout.
Do not push to failure unless you have a spotter. If you do not have a spotter, you can still perform the session, however, leave some gas in the tank to avoid failure.
| Tom | 155 Rx | 6pm metcon option | | Kherri | 95 Rx | This and the metcon blended :) thx tom |
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20240209 OPTIONAL COMPETE METCON
(Time)
AMRAP 10:
12 box jumps (24/30 in)
3 rope climbs
STIMULUS & GOALS
4-8 rounds.
Box jumps in under 1:00.
Rope climbs in under 1:30.
STRATEGY
Expect the rope climbs to feel harder than usual from fatigued legs and hip flexors.
Consider stepping down off the box to “catch” your breath and keep your pace throughout the workout.
Pace the first two rounds by resting an extra :01 between box jumps and an extra :03 between rope climbs.
If you feel good after 2 rounds, eliminate the extra rest and speed up. If not, attempt to hold the same rest intervals throughout the workout.
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