DAILY WOD
 | Fri, Feb 23 2024 |  |
| 20242302 METCON | 20242302 POST WOD SKILL | 20242302 OPTIONAL COMPETE ACCESSORY | 20242302 OPTIONAL COMPETE ACCESSORY 2 |
20242302 METCON
(Time, Rx2, Rx3)
For Time:
- 4-8-12-16-20-24
Alternating DB Hang Power Cleans (50/35)
- 2-4-6-8-10-12
Burpees over the DB
Rx2: 35/25
Rx3: 2-4-6-8-10 reps; 20/15
INTENDED STIMULUS:
- 4:00-8:00.
- DB hang cleans in 1-2 sets.
- 10+ burpee per minute pace.
- Start at a fast pace and HOLD ON.
| 1st | 5:07 Rx | Mari Fri, Feb 23, 2024 | | 2nd | 5:54 Rx | Nicole Ha Fri, Feb 23, 2024 | | 3rd | 6:40 Rx | Katie E Fri, Feb 23, 2024 | | 1st | 4:25 Rx | Jackson Fri, Feb 23, 2024 | | 2nd | 4:26 Rx | Jeremy Fri, Feb 23, 2024 | | 3rd | 7:51 Rx | Justin T Fri, Feb 23, 2024 |
| Jackson | 4:25 Rx | | | Jeremy | 4:26 Rx | | | Mari | 5:07 Rx | | | Nicole Ha | 5:54 Rx | | | Katie E | 6:40 Rx | | | Lindsey H | 6:59 Rx | | | Robbie | 7:07 Rx | | | Justin T | 7:51 Rx | | | Jason | 11:05 Rx | | | Dale | 5:34 Rx2 | | | Hope | 6:24 Rx2 | 30# | | Ashleigh | 6:43 Rx2 | | | Elizabeth | 6:50 Rx2 | | | Maddy | 7:26 Rx2 | | | Diane | 7:40 Rx2 | 30# | | Kelly S | 7:41 Rx2 | | | Kristen | 7:56 Rx2 | | | Laura M | 8:28 Rx2 | | | Matias | 8:54 Rx2 | | | Alison | 9:35 Rx2 | | | Debra | 5:27 Rx3 | | | Rebecca P | 6:50 Rx3 | 20# | | Jamie | 7:08 Rx3 | 20#/up downs | | Alice | 14:30 Rx3 | |
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20242302 POST WOD SKILL
(Check In)
On a 10:00 clock:
- Handstand walk practice
NOTES:
- Beginners: Handstand, pike, or plank shoulder taps.
- Intermediates: 5-25 ft consecutively.
- Advanced: Max distance (at least 25-50 ft consecutively).
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20242302 OPTIONAL COMPETE ACCESSORY
(Time)
For Time:
400-meter Sled Drag (45/25)
NOTES:
- Attach a rope or a ring strap to the sled. Face the sled, grab the rope or ring strap, and walk backward to accumulate 400 meters.
- The weight should allow for a smooth, steady pace across the entire 400 meters. - You may have to stop 2-3 times, but if you can go unbroken, go for it!
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20242302 OPTIONAL COMPETE ACCESSORY 2
(Time)
4 Sets:
- 10 kettlebell snatches/arm
- 15 GHD sit-ups
- 10 left-arm kettlebell overhead lunges
- 10 right-arm kettlebell overhead lunges
– Build in load on the kettlebell snatches and lunges.
NOTES:
- Move at a steady moderate pace. Avoid resting and keep a constant push forward. Your main rest will be swapping kettlebells as you build in load.
- Less experienced athletes should perform half range of motion reps on the GHD or scale to weighted sit-ups.
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