DAILY WOD
 | Mon, Feb 12 2024 |  |
| 20240212 PRE-WOD SKILL | 20240212 METCON | 20240212 OPTIONAL COMPETE STRENGTH | 20240212 OPTIONAL COMPETE ACCESSORY |
20240212 PRE-WOD SKILL (Weight) On a 10:00 clock: Build to a heavy 3-rep push jerk
| 1st | 165 Rx | Kherri Mon, Feb 12, 2024 | | 2nd | 125 Rx | Breanna Mon, Feb 12, 2024 Lindsey C Mon, Feb 12, 2024 | | 3rd | 120 Rx | Jessica L Mon, Feb 12, 2024 Erika R Mon, Feb 12, 2024 Marnie Mon, Feb 12, 2024 | | 1st | 275 Rx | Jeremy Mon, Feb 12, 2024 | | 2nd | 250 Rx | Thomas C Mon, Feb 12, 2024 | | 3rd | 245 Rx | Jackson Mon, Feb 12, 2024 |
| Jeremy | 275 Rx | | | Thomas C | 250 Rx | | | Jackson | 245 Rx | | | Ben S | 225 Rx | | | Blake P | 205 Rx | | | Zach W | 186 Rx | | | Justin T | 185 Rx | | | Kherri | 165 Rx | | | Tim G | 160 Rx | | | Matias | 155 Rx | | | Cooper T | 155 Rx | | | Greg U | 145 Rx | | | Lindsey C | 125 Rx | | | Eddie | 125 Rx | | | Breanna | 125 Rx | | | Marnie | 120 Rx | | | Erika R | 120 Rx | | | Jessica L | 120 Rx | | | Julia F | 115 Rx | | | Katie E | 105 Rx | | | Dale | 105 Rx | | | Harley | 105 Rx | | | Megan M | 100 Rx | | | Trina | 95 Rx | | | Robbie | 95 Rx | | | Jamie | 95 Rx | | | Carlie | 95 Rx | | | Ashleigh | 95 Rx | | | Jeanne | 85 Rx | | | Alison | 85 Rx | | | Dana F | 80 Rx | | | Laura M | 80 Rx | | | Elizabeth | 75 Rx | | | Hope | 72 Rx | | | Pam | 70 Rx | | | Cecy | 70 Rx | | | Molly | 65 Rx | | | Susan | 50 Rx | | | Aniki | 25 Rx | | | Debra | 15 Rx | |
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20240212 METCON (Time, Rx2, Rx3) For time: 50-40-30-20-10 Air squats 5-10-15-20-25 Push jerks (95/135 lb) Rx2: 65/95 Rx3: 25-20-15-10-5 Air squats, 3-6-9-12-15 Push presses (35/45 lb) INTENDED STIMULUS - 6:00-12:00. - Unbroken rounds of fast air squats. - Push jerks in unbroken sets of at least 5-10. Advanced athletes should push to keep all sets unbroken.
| 1st | 9:25 Rx | Kherri Mon, Feb 12, 2024 | | 2nd | 8:27 Rx2 | Jessica L Mon, Feb 12, 2024 | | 3rd | 9:41 Rx2 | Robbie Mon, Feb 12, 2024 | | 1st | 9:14 Rx | Jeremy Mon, Feb 12, 2024 | | 2nd | 9:53 Rx | Jackson Mon, Feb 12, 2024 | | 3rd | 10:55 Rx | Thomas C Mon, Feb 12, 2024 |
| Jeremy | 9:14 Rx | | | Kherri | 9:25 Rx | | | Jackson | 9:53 Rx | | | Thomas C | 10:55 Rx | | | Ben S | 12:51 Rx | | | Jessica L | 8:27 Rx2 | | | Justin T | 8:51 Rx2 | | | Blake P | 9:16 Rx2 | | | Robbie | 9:41 Rx2 | | | Lindsey H | 9:45 Rx2 | | | Zach W | 9:47 Rx2 | | | Cooper T | 9:56 Rx2 | | | Greg U | 10:04 Rx2 | 75# | | Alison | 10:04 Rx2 | 55# | | Katie E | 10:16 Rx2 | 75# | | Marnie | 10:49 Rx2 | | | Erika R | 10:51 Rx2 | | | Lindsey C | 11:05 Rx2 | | | Carlie | 11:25 Rx2 | | | Hope | 11:25 Rx2 | | | Harley | 11:33 Rx2 | | | Jamie | 11:35 Rx2 | | | Julia F | 11:48 Rx2 | 70# | | Matias | 12:12 Rx2 | 75# | | Megan M | 12:13 Rx2 | | | Tim G | 12:29 Rx2 | | | Cecy | 13:23 Rx2 | 55# | | Ashleigh | 14:15 Rx2 | | | Dale | 15:00 Rx2 | 75# finished all reps | | Dana F | 15:00 Rx2 | | | Laura M | 15:53 Rx2 | 55# | | Debra | 5:11 Rx3 | 15# | | Jeanne | 5:16 Rx3 | 45# | | Trina | 5:45 Rx3 | 55# | | Aniki | 7:23 Rx3 | 15# | | Susan | 7:50 Rx3 | 30# | | Elizabeth | 9:50 Rx3 | Rx reps | | Molly | 11:03 Rx3 | 45, full reps | | Pam | 12:02 Rx3 | Full reps | | Eddie | 12:35 Rx3 | 65# | | Breanna | 13:16 Rx3 | 65#/40-30-20-10-5 squats |
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20240212 OPTIONAL COMPETE STRENGTH (Weight) For load: Snatch, clean or jerk: 3 reps x 2 sets @ 70-80% 2 reps x 3 sets @ 80-90% 1 rep x 4 sets @ 90%+ NOTES - Welcome to week seven 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.
| Jeremy | 255 Rx | | | Jackson | 245 Rx | | | Greg U | 145 Rx | 115-135-145 |
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20240212 OPTIONAL COMPETE ACCESSORY (Reps) EMOM 12: Min. 1 | :30 wall walks Min. 2 | :30 box jump-overs (20/24 in) Min. 3 | :30 bike calories STIMULUS & GOALS - Constantly moving for the entire :30 interval. - 2-5+ wall walks. - 10-15+ box jump-overs. - 7-12+ calories. STRATEGY - You get four opportunities with each exercise, so try to get as many reps or more in each new interval as the last. - Choose scaling options that allow you to practice the most challenging version of each movement given your capacity.
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