DAILY WOD
 | Wed, Feb 28 2024 |  |
| 20240228 STRCON | 20240228 OPTIONAL COMPETE STRENGTH | 20240228 OPTIONAL COMPETE GRUNTWORK | Other Results |
20240228 STRCON
(Weight, Rx2)
Every 2 minutes for 10 rounds:
1 clean and jerk
Rx2: 2 clean and jerks (lighter loading, focused on mechanics)
INTENDED STIMULUS
- Build to a 1-rep-max clean and jerk.
- Start with a moderate load (75% or more) and make small increases.
- Plan for the 8th set to be the heaviest to allow for a second attempt or back-off sets as needed.
- Beginners should use a light to moderate load and perform 2 reps per minute to increase opportunity to practice.
| 1st | 180 Rx | Kherri Wed, Feb 28, 2024 | | 2nd | 155 Rx | Jules Wed, Feb 28, 2024 | | 3rd | 135 Rx | Lindsey H Wed, Feb 28, 2024
Lindsey C Wed, Feb 28, 2024 | | 1st | 255 Rx | Thomas C Wed, Feb 28, 2024 | | 2nd | 235 Rx | Zach W Wed, Feb 28, 2024
Ben S Wed, Feb 28, 2024 | | 3rd | 215 Rx | Blake P Wed, Feb 28, 2024 |
| Thomas C | 255 Rx | | | Ben S | 235 Rx | | | Zach W | 235 Rx | | | Blake P | 215 Rx | | | Andrew | 195 Rx | | | Kherri | 180 Rx | | | Matias | 175 Rx | | | Ian N | 175 Rx | | | Matt Br | 175 Rx | | | Jules | 155 Rx | | | Lindsey C | 135 Rx | | | Lindsey H | 135 Rx | | | Mari | 130 Rx | | | Harley | 125 Rx | | | Olivia M | 120 Rx | | | Katie E | 115 Rx | | | Kelley | 115 Rx | | | Jamie | 115 Rx | | | Maddy | 110 Rx | | | Trina | 105 Rx | | | Kristen | 105 Rx | | | Dale | 105 Rx | | | Jeanne | 100 Rx | PR! | | Ashleigh | 100 Rx | | | Alison | 95 Rx | | | Diane | 95 Rx | | | Elizabeth | 90 Rx | | | Cecy | 90 Rx | | | Hope | 90 Rx | | | Aubrey | 90 Rx | | | Chelsea | 85 Rx | | | Rebecca P | 85 Rx | | | Aidan | 65 Rx | 10 x 3 | | Alice | 60 Rx | | | Aniki | 45 Rx | | | Ginny | 35 Rx | |
|
20240228 OPTIONAL COMPETE STRENGTH
(Weight)
5 sets for load:
4 back-rack reverse lunges/leg
– Rest 3:00 between sets.
NOTES
- Welcome to the “in-between cycles” week of our Strength program. This week’s goal is to recover, realign, and prepare for the next eight-week and four-week cycles that will start on March 4.
- Build to a heavy set of 4 back-rack reverse lunges on each leg.
- Aim to start with around 50% of your 1-rep-max back squat.
- Avoid going so heavy that the back knee impacts the ground.
| Dale | 65, 65, 75, 85, 95 Rx | |
|
20240228 OPTIONAL COMPETE GRUNTWORK
(Time)
For time:
200-meter double kettlebell farmers carry (35/53 lb)
100-meter left-arm kettlebell overhead carry
100-meter right-arm kettlebell overhead carry
200-meter double kettlebell farmers carry
– Rest as needed along the way.
STIMULUS & GOALS
- Complete the carries in 1-3 sets.
- Use a moderate load that allows you to walk casually but feels challenging toward the end.
STRATEGY
- Push the overhead carries until failure, even if it means putting the kettlebell down 20 ft before the end of the 100 meters.
- Take longer rests as needed vs. trying to push the pace. Longer rest breaks with quick unbroken sets are preferable to taking many breaks.
| Lindsey C | 84 years Rx | With Tyler | | Trina | 10:00 | 25# 1double carry | | Elizabeth | Yes | 15s | | Dale | Yes | 53 farmer, 35 over head | | Ashleigh | Yes | 20#/22# - couldn’t find matching weights | | Katie E | Did it. Rx | | | Zach W | ? Rx | 40# |
|
