Daily WOD
 | Wed, Feb 14 2024 |  |
| 20240214 STRCON | 20240214 OPTIONAL COMPETE STAMINA | 20240214 OPTIONAL COMPETE METCON | 20240214 OPTIONAL COMPETE ACCESSORY |
20240214 STRCON
(Weight, Int)
EMOM 10:
1 thruster
– Rest 3:00
1 set for reps:
Thrusters at 60%
– Use 60% of the EMOM 1-rep-max.
Rx2: EMOM - 3 thrusters; AMRAP 1 (35/45)
INTENDED STIMULUS
- Heavy day relative to each athlete's capacity.
- Increase loading across as many reps as possible.
- Start around 50-60% of 1-rep-max thruster.
- Complete 10+ reps in the final set.
- Encourage beginners to use a lighter load in order to practice and develop sound mechanics prior to adding intensity.
| 1st | 135 Rx | Kherri Wed, Feb 14, 2024 | | 2nd | 125 Rx | Marnie Wed, Feb 14, 2024 | | 3rd | 115 Rx | Olivia M Wed, Feb 14, 2024
Katie E Wed, Feb 14, 2024 | | 1st | 255 Rx | Jeremy Wed, Feb 14, 2024 | | 2nd | 215 Rx | Jackson Wed, Feb 14, 2024 | | 3rd | 205 Rx | Tom Wed, Feb 14, 2024
Zach W Wed, Feb 14, 2024 |
| Jeremy | 255 Rx | 16 @ 155 | | Jackson | 215 Rx | 7 @155 | | Zach W | 205 Rx | 15 @ 115# | | Tom | 205 Rx | 10@135 | | Jason B | 195 Rx | | | Andrew | 165 Rx | 12 @105 | | Kherri | 135 Rx | 14 | | Marnie | 125 Rx | 16 @75 | | Greg U | 125 Rx | 17@75 | | Katie E | 115 Rx | 20 @ 70 | | Olivia M | 115 Rx | 18 @ 70# | | Dale | 100 Rx | 32 @ 55# | | Nicole Ha | 100 Rx | 15 @65 | | Jessica L | 95 Rx | 25 @ 55 | | Jeanne | 95 Rx | 15 @55 | | Trina | 90 Rx | 11 @ 65 | | Cecy | 87 Rx | 20 @ 55# | | Dana F | 85 Rx | 17 | | Kelly S | 80 Rx | 13 @ 55 | | Diane | 76 Rx | 23 @ 45# | | Elizabeth | 75 Rx | 20 @ 45 | | Hope | 75 Rx | 25 | | Pam | 70 Rx | 10 @ 40# | | Erin P | 70 Rx | 20 @ 35 | | Kelly P | 70 Rx | 15 | | Molly | 65 Rx | 20 @ 40 | | Susan | 45 Rx | 15 @ 27# | | Laura B | 45 Rx | 10 @35 | | Ginny | 35 Rx | 15 @ 20# | | Rebecca P | 55 Int | 11 | | Ami | 35 Int | 16 |
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20240214 OPTIONAL COMPETE STAMINA
(Time)
2 sets for total time:
200-meter run
400-meter run
800-meter run
100-meter sprint
– Rest 1:00 between each distance.
NOTES
- 23:00-30:00 (including rest).
- Run each distance as hard as you would in a workout. Don’t pace the distance just because you know what is next.
- The longer the distance, the slower your pace. Try to hit these time goals:
- 200 meters in :45-1:15.
- 400 meters in 1:15-1:45.
- 800 meters in 3:00-4:00.
- 100 meters in :15-:30.
| Nicole Ha | 21:18 Rx | | | Jackson | 21:32 Rx | |
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20240214 OPTIONAL COMPETE METCON
(Check In)
5 rounds:
10 kettlebell goblet hold walking lunges
15 Russian kettlebell swings (53/70 lb)
– Rest 1:00 between rounds.
STIMULUS & GOALS
- 8:00-12:00 (including rest).
- Maintain unbroken reps for as many rounds as possible.
- Moderate-to-heavy kettlebell.
STRATEGY
- Work on grip stamina and challenging yourself to work while uncomfortable.
- Push the pace on each round. The rest is only there to help you push each round harder.
- If the RX’d kettlebell is not a challenge, consider using a heavier loading if it is available.
| Trina | Yes | 26# squats no lunges | | Marnie | Yes | 53# |
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20240214 OPTIONAL COMPETE ACCESSORY
(Check In)
4 sets:
100-ft dumbbell farmers carry
20 weighted hip extensions
– Rest 1:00-2:00 between sets.
NOTES
- In Accessory, Use two dumbbells or kettlebells and go as heavy as possible on the farmers carry.
- Use a single dumbbell or bumper plate to add load to the back extensions. This weight should allow you to perform at least 10 reps unbroken.
| Jeremy | Yes | 50# DB / 15# plate | | Zach W | Yes | Yes |
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