DAILY WOD
 | Mon, Feb 26 2024 |  |
| 20240226 METCON | 20240226 OPTIONAL COMPETE STAMINA | 20240226 OPTIONAL COMPETE ACCESSORY |
20240226 METCON (Reps, Rx2, Rx3) 4 x 2-minute rounds for reps of: 12-cal row 24 double-unders Max-reps wall-ball shots (14/20 lb) (9/10 ft) – Rest 2 minutes between rounds. Rx2: 10/14 Rx3: 9 cals, single unders, 6/10 INTENDED STIMULUS - At least 10-15 wall-ball shots per round; 40-60+ total. - Row in 45 seconds or less. - Double-unders in 30 seconds or less. - At least 30 seconds to accumulate wall-ball shot reps in large and/or unbroken sets.
| 1st | 76 Rx | Jessica L Mon, Feb 26, 2024 | | 2nd | 66 Rx | Marnie Mon, Feb 26, 2024 | | 3rd | 62 Rx | Kherri Mon, Feb 26, 2024 | | 1st | 135 Rx | Jeremy Mon, Feb 26, 2024 | | 2nd | 120 Rx | Thomas C Mon, Feb 26, 2024 | | 3rd | 101 Rx | Jackson Mon, Feb 26, 2024 |
| Jeremy | 135 Rx | | | Thomas C | 120 Rx | | | Jackson | 101 Rx | Threw my rope 2nd round after tripping for a third time… would not advise 😂 | | Caleb Nu | 90 Rx | | | Ben S | 85 Rx | | | Matias | 78 Rx | | | Jessica L | 76 Rx | Good gracious 👊🏻 | | Cooper T | 72 Rx | | | Blake P | 70 Rx | | | Marnie | 66 Rx | | | Kherri | 62 Rx | | | Carlie | 51 Rx | | | Jason | 50 Rx | | | Dana F | 43 Rx | | | Harley | 40 Rx | | | Erika R | 16 Rx | | | Carson C | 124 Rx2 | #14 | | Jeanne | 84 Rx2 | w singles | | Maddy | 77 Rx2 | w singles | | Zach W | 75 Rx2 | w singles | | Eddie | 68 Rx2 | | | Debra | 63 Rx2 | w singles | | Trina | 58 Rx2 | W singles | | Erin P | 44 Rx2 | | | Breanna | 44 Rx2 | | | Alison | 91 Rx3 | | | Dale | 84 Rx3 | 12 cal, su, 20# | | Molly | 80 Rx3 | 14# | | Katie E | 74 Rx3 | 12 cal, singles, 14# | | Josh | 65 Rx3 | 12 cal, su, 14# | | Elizabeth | 62 Rx3 | 9c/dua/10# | | Diane | 53 Rx3 | 6c/12 doubles | | Sarah Y | 50 Rx3 | Singles | | Kelly S | 49 Rx3 | 12#/singles | | Cecy | 40 Rx3 | 12#/DUA | | Aniki | 84 | scaled | | Alice | 70 | scaled | | Andrew | 68 | Bike/dua | | Lindsey C | 66 | at home - subbed lunges for row | | Ginny | 56 | scaled | | Susan | 48 | scaled |
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20240226 OPTIONAL COMPETE STAMINA (Time) 3 rounds for time: 300-meter run – Rest :30 200-meter run – Rest 1:00 100-meter run – Rest 1:30 NOTES - 15:00-20:00 (including rest). - Hit each distance as hard as possible. - Go all out on all intervals; this workout will be very challenging if you hit each interval as hard as possible. - Give yourself time ranges for each distance. For example, plan to finish the 300-meter distance with a :50-1:10 window. Try to perform this workout with a buddy or a group for more of a push to keep driving forward.
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20240226 OPTIONAL COMPETE ACCESSORY (Weight) 5 x 3-minute rounds: 10 bench presses :45 plank hold (on forearms) NOTES - Increase the loading across as many sets as possible. - Each set of bench presses should be unbroken. - Perform each set of plank holds 1-2 sets on the hands or forearms.
| 1st | 105 Rx | Marnie Mon, Feb 26, 2024 | | 2nd | 95 Rx | Lindsey C Mon, Feb 26, 2024 | | 3rd | 75 Rx | Alison Mon, Feb 26, 2024 | | 1st | 185/225/225/225/185 for 15 Rx | Jackson Mon, Feb 26, 2024 | | 2nd | 75, 85, 95 Rx | Dale Mon, Feb 26, 2024 | | 3rd | 185/185/185 135/135 - 15 reps Rx | Jeremy Mon, Feb 26, 2024 |
| Jackson | 185/225/225/225/185 for 15 Rx | | | Marnie | 105 Rx | | | Lindsey C | 95 Rx | | | Dale | 75, 85, 95 Rx | | | Alison | 75 Rx | | | Katie E | 65 Rx | | | Jeremy | 185/185/185 135/135 - 15 reps Rx | |
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