DAILY WOD
 | Tue, Feb 27 2024 |  |
 | Happy Birthday: Kelly S & Taylor A |
| 20240227 METCON | 20240227 POST-WOD SKILL | 20240227 OPTIONAL COMPETE STRENGTH | 20240227 OPTIONAL COMPETE METCON |
20240227 METCON
(Time, Rx2, Rx3)
3 rounds for time:
4 rope climbs
12 GHD sit-ups
16 single-leg squats
Rx2: 2 rope climbs, GHD to parallel, single-leg squat to target (16')
Rx3: 4 pull-to stands, sit-ups, alternating reverse lunges
INTENDED STIMULUS
- 7:00-12:00.
- Rope climbs in 1:00-2:00.
- GHD sit-ups in :25-1:00.
- Single-leg squats in :30-1:15.
| 1st | 10:27 Rx | Mari Tue, Feb 27, 2024 | | 2nd | 11:15 Rx | Kherri Tue, Feb 27, 2024 | | 3rd | 14:45 Rx | Olivia M Tue, Feb 27, 2024 | | 1st | 8:45 Rx | Jackson Tue, Feb 27, 2024 | | 2nd | 9:01 Rx | Jeremy Tue, Feb 27, 2024 | | 3rd | 7:01 Rx2 | Carson C Tue, Feb 27, 2024 |
| Jackson | 8:45 Rx | | | Jeremy | 9:01 Rx | | | Mari | 10:27 Rx | | | Kherri | 11:15 Rx | | | Olivia M | 14:45 Rx | | | Carson C | 7:01 Rx2 | 4 rope climbs, shrimp | | Marnie | 8:25 Rx2 | | | Hope | 9:00 Rx2 | | | Megan M | 9:26 Rx2 | | | Rebecca P | 9:41 Rx2 | | | Cecy | 9:50 Rx2 | | | Kelly P | 10:08 Rx2 | | | Kelly S | 10:11 Rx2 | | | Tom | 10:58 Rx2 | | | Dana F | 16:01 Rx2 | 3 rope climbs | | Ian N | 6:23 Rx3 | GHD Sit-ups, shrimp | | Katie E | 6:45 Rx3 | Pulls, GHD, Shrimp Squats | | Aubrey | 6:56 Rx3 | | | Jason | 7:11 Rx3 | | | Elizabeth | 7:19 Rx3 | RC attempts,GHD, shrimp squat | | Cooper T | 7:48 Rx3 | 1 rope climb, toes to chest, shrimp | | Trina | 8:20 Rx3 | | | Ami | 8:21 Rx3 | | | Alice | 8:36 Rx3 | Rope pull, GHD, Pistol to target! | | Mindy | 8:49 Rx3 | 2 rope climbs, 24 sit ups |
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20240227 POST-WOD SKILL
(Check In)
Accumulate:
50 GHD hip extensions
| Katie E | Yes | | | Kelly S | Yes | | | Elizabeth | Yes | | | Alice | Yes | | | Mari | Yes | | | Ian N | Yes | | | Cecy | Yes | | | Cooper T | Yes | | | Dana F | Yes | | | Kherri | Yes | | | Olivia M | Yes | | | Rebecca P | Yes | | | Kelly P | Yes | | | Carson C | Yes | | | Hope | Yes | | | Ami | Yes | | | Jackson | Yes | |
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20240227 OPTIONAL COMPETE STRENGTH
(Weight)
6 sets for load:
1 clean pull
1 hang power clean
1 hang squat clean
– All hang reps start from above the knee.
2 drop sets:
1 complex at 95%
1 complex at 90%
NOTES
- Welcome to the “in-between cycles” week of our Strength program. The goal of this week’s strength sessions is to recover, realign, and prepare for the next eight-week and four-week cycles. This will commence on March 4.
- Perform 6 heavy sets of the complex, building in load. Leave 10-20 pounds in the tank, versus going as heavy as possible.
- Perform 2 additional drop sets at 95% and 90% of your heaviest set of the day.
- Rest 3:00 between sets.
| 1st | 115 Rx | Trina Tue, Feb 27, 2024 | | 2nd | 55 Rx | Mindy Tue, Feb 27, 2024 | | 1st | 255 Rx | Jeremy Tue, Feb 27, 2024 | | 2nd | 225 Rx | Jackson Tue, Feb 27, 2024 | | 3rd | 185 Rx | Jason Tue, Feb 27, 2024 |
| Jeremy | 255 Rx | | | Jackson | 225 Rx | | | Jason | 185 Rx | | | Trina | 115 Rx | | | Mindy | 55 Rx | |
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20240227 OPTIONAL COMPETE METCON
(Check In)
EMOM 16:
Minute 1 | :30 calorie bike
Minute 2 | 1-3 wall walks
STIMULUS & GOALS
- 7-12+ calories on the bike.
- Choose a number of wall walks that allow you to maintain good technique under fatigue and finish in :45 or less.
STRATEGY
- Use the first round to feel out the bike and give yourself an idea of how many calories you can push for. Then, try to hold that pace for the remaining sets.
- Challenge yourself to hold a pace within 5 calories on the bike.
- Expect the bike to make breathing and maintaining a stable midline on the wall walks more challenging.
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