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 | 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, Rx2, Rx3) 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 Rx2 | Kherri Mon, Feb 19, 2024 | | 2nd | 11:19 Rx2 | Marnie Mon, Feb 19, 2024 | | 3rd | 5:14 Rx3 | Chelsea Mon, Feb 19, 2024 | | 1st | 8:58 Rx | Jeremy Mon, Feb 19, 2024 | | 2nd | 12:34 Rx | Jason Mon, Feb 19, 2024 | | 3rd | 14:15 Rx | Jackson Mon, Feb 19, 2024 |
| Jeremy | 8:58 Rx | | | Jason | 12:34 Rx | | | Jackson | 14:15 Rx | | | Cooper T | 9:30 Rx2 | | | Kherri | 10:45 Rx2 | | | Marnie | 11:19 Rx2 | | | Chelsea | 5:14 Rx3 | | | Dale | 5:27 Rx3 | 50 singles; 65# | | Dana F | 5:34 Rx3 | | | Cecy | 5:38 Rx3 | | | Maddy | 5:40 Rx3 | | | Elizabeth | 5:42 Rx3 | | | Nick Ga | 7:03 Rx3 | | | Jeanne | 7:22 Rx3 | 55# | | Diane | 7:45 Rx3 | | | Katie E | 7:52 Rx3 | 75# | | Sarah Y | 7:53 Rx3 | | | Greg U | 8:49 Rx3 | 75# | | Trina | 9:06 Rx3 | 65# | | Carlie | 9:06 Rx3 | | | Mindy | 9:13 Rx3 | Half DU | | Lindsey C | 11:04 Rx3 | 30 DU/65# | | Megan M | 11:07 Rx3 | | | 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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