Daily WOD
 | Mon, Feb 19 2024 |  |
 | Happy Birthday: Jenn |
 | Gymversary: Eddie(4) |
| 20241902 PREWOD STRENGTH | 20241902 METCON | 20241902 OPTIONAL COMPETE SKILL | 20241902 OPTIONAL COMPETE CONDITIONING |
20241902 PREWOD STRENGTH
(Weight)
On a 10:00 clock:
- Build to a heavy 3-rep push press
| 1st | 135 Rx | Kherri Mon, Feb 19, 2024 | | 2nd | 125 Rx | Marnie Mon, Feb 19, 2024 | | 3rd | 115 Rx | Julia F Mon, Feb 19, 2024
Lindsey C Mon, Feb 19, 2024
Katie E Mon, Feb 19, 2024 | | 1st | 275 Rx | Jeremy Mon, Feb 19, 2024 | | 2nd | 225 Rx | Jackson Mon, Feb 19, 2024 | | 3rd | 205 Rx | Justin T Mon, Feb 19, 2024 |
| Jeremy | 275 Rx | | | Jackson | 225 Rx | | | Justin T | 205 Rx | | | Jason B | 185 Rx | | | Nick Ga | 185 Rx | | | Cooper T | 175 Rx | | | Greg U | 135 Rx | | | Kherri | 135 Rx | | | Marnie | 125 Rx | | | Katie E | 115 Rx | | | Lindsey C | 115 Rx | | | Julia F | 115 Rx | | | Trina | 105 Rx | | | Breanna | 105 Rx | | | Jeanne | 100 Rx | | | Carlie | 100 Rx | | | Dale | 95# Rx | | | Megan M | 95 Rx | | | Harley | 95 Rx | | | Maddy | 90 Rx | | | Mindy | 85 Rx | | | Diane | 80 Rx | | | Cecy | 80 Rx | | | Laura M | 80 Rx | | | Elizabeth | 75 Rx | | | Pam | 70 Rx | | | Erin P | 65 Rx | | | Susan | 55 Rx | | | Laura B | 45 Rx | | | Aniki | 30 Rx | | | Ginny | 30 Rx | | | Debra | 15 Rx | |
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20241902 METCON
(Time, Int, Sc)
5 Rounds for Time:
- 50 DU
- 10 Thrusters (135/95)
Rx2: 30 DU; 115/85
Rx3: 50 SU; 45/35
INTENDED STIMULUS:
- 6:00-10:00.
- DU in :30-1:00.
- Thrusters in 1-3 sets.
- First 2 rounds in under 3:00.
| 1st | 10:45 Int | Kherri Mon, Feb 19, 2024 | | 2nd | 11:19 Int | Marnie Mon, Feb 19, 2024 | | 3rd | 5:14 Sc | Chelsea Mon, Feb 19, 2024 | | 1st | 8:58 Rx | Jeremy Mon, Feb 19, 2024 | | 2nd | 12:34 Rx | Jason B Mon, Feb 19, 2024 | | 3rd | 14:15 Rx | Jackson Mon, Feb 19, 2024 |
| Jeremy | 8:58 Rx | | | Jason B | 12:34 Rx | | | Jackson | 14:15 Rx | | | Cooper T | 9:30 Int | | | Kherri | 10:45 Int | | | Marnie | 11:19 Int | | | Chelsea | 5:14 Sc | | | Dale | 5:27 Sc | 50 singles; 65# | | Dana F | 5:34 Sc | | | Cecy | 5:38 Sc | | | Maddy | 5:40 Sc | | | Elizabeth | 5:42 Sc | | | Nick Ga | 7:03 Sc | | | Jeanne | 7:22 Sc | 55# | | Diane | 7:45 Sc | | | Katie E | 7:52 Sc | 75# | | Sarah Y | 7:53 Sc | | | Greg U | 8:49 Sc | 75# | | Trina | 9:06 Sc | 65# | | Carlie | 9:06 Sc | | | Mindy | 9:13 Sc | Half DU | | Lindsey C | 11:04 Sc | 30 DU/65# | | Megan M | 11:07 Sc | | | Debra | 4:43 | scaled | | Aniki | 6:30 | Masters | | Julia F | 7:57 | BS | | Ginny | 8:00 | Masters | | Harley | 8:22 | 30, 65# | | Laura B | 8:45 | Masters | | Susan | 9:25 | Masters | | Breanna | 9:35 | Singles, 65# | | Pam | 10:29 | Masters | | Erin P | 10:35 | scaled |
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20241902 OPTIONAL COMPETE SKILL
(Time)
For Time:
5 strict muscle-ups
20 GHD back extensions
4 strict muscle-ups
15 GHD back extensions
3 strict muscle-ups
10 GHD back extensions
2 strict muscle-ups
5 GHD back extensions
1 strict muscle-up
NOTES
- 10:00-15:00.
- Work on strict ring muscle-ups, trying to complete them in 2 sets or less.
- Perform sustainable muscle-up sets. - Don’t go unbroken in the first set if it will lead to failure later on.
- If you start failing early on, modify either the rep scheme or movement.
- It’s better to do fewer reps and avoid failure than to do more reps but take far longer due to failure or muscle fatigue.
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20241902 OPTIONAL COMPETE CONDITIONING
(Time)
5 Rounds for Time:
15 DB Box Step-Overs (35/50) (20/24 in)
400-meter run
– Use two dumbbells for the box step-overs.
NOTES:
- 15:00-20:00.
- Grip is the determining factor.
- Light to moderate dumbbells for the box step-overs. Complete each round in 3:00-4:00. Hold on and go unbroken through the first few rounds.
- Push the run pace in 2:00 or less each round.
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