DAILY WOD
 | Sat, Feb 10 2024 |  |
| 20240210 PARTNER WOD | 20240210 OPTIONAL COMPETE STRENGTH | 20240210 OPTIONAL COMPETE SKILL |
20240210 PARTNER WOD
(Time, Rx2, Rx3)
5 rounds for time with a partner:
50-calorie row
10 wall walks
– One person works at a time.
– Split the work as needed.
Rx2: 40 cal, 6 wall walks
Rx3: 30 cal, 10 x [2 shoulder taps + 1 push-up]
INTENDED STIMULUS
15:00-23:00.
Rows in 2:00-3:00.
Wall walks in 1:00-2:00.
Split the work as needed.
| Jeremy | 16:15 Rx | w/ Will | | Jason | 23:00 Rx | Katie carried our group. | | Katie E | 23:00 | w/ Jason- he did all the work. 😂 |
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20240210 OPTIONAL COMPETE STRENGTH
(Weight)
For load:
Back squat
3-3-3-3-3+
– Max reps on the last set.
NOTES
Welcome to week two of our Strength II cycle where we will back squat for the next four weeks.
Your goal is to find a heavy set of 3 back squats. This may not be a 3-rep-max but find your heavy 3-rep lift for the day.
Use the same load for sets 4 and 5, but go for more than 3 reps in that final set without pushing to failure.
| Jeremy | 275 Rx | Dead legs - didn’t count reps |
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20240210 OPTIONAL COMPETE SKILL
(Check In)
EMOM 10:
Min. 1 | :30 strict knees to elbows
Min. 2 | 5-10 strict ring dips
NOTES
Scale knees-to-elbows range of motion or sub V-ups. Substitute with banded ring dips or ring support holds as needed.
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