DAILY WOD
 | Sat, Mar 2 2024 |  |
| 20240302 PRE-WOD STRENGTH | 20240302 PARTNER WOD | 20240302 OPTIONAL COMPETE SKILL | 20240302 OPTIONAL COMPETE ACCESSORY |
20240302 PRE-WOD STRENGTH
(Weight)
EMOM 8:
2 front squats
– Build to a heavy set of 2 reps.
| 1st | 155 Rx | Katie E Sat, Mar 2, 2024
Trina Sat, Mar 2, 2024 | | 2nd | SC 6 | Bella Sat, Mar 2, 2024 | | 1st | 275 Rx | Carson C Sat, Mar 2, 2024 | | 2nd | 170 Rx | Dale Sat, Mar 2, 2024 |
| Carson C | 275 Rx | | | Dale | 170 Rx | Prom☹️ | | Trina | 155 Rx | I was bullied | | Katie E | 155 Rx | You were aggressively loved, TRINA! | | Bella | SC 6 | W/ Trina | | Lindsey C | Here for the Carter comments 😘 Rx | |
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20240302 PARTNER WOD
(Rounds, Rx2, Rx3)
AMRAP 18
20 thrusters (95/135 lb)
400-m run
– Run together; split thrusters as needed.
Rx2: 65/95
Rx3: 35/45
INTENDED STIMULUS
- 4-6+ rounds.
- Thrusters in sets of 3+.
- Runs in 2:30 or less.
| Bella | 6 Rx | | | Dale | 4+21 Rx2 | 65# Row w Eddie | | Trina | 6 | W Bella |
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20240302 OPTIONAL COMPETE SKILL
(Reps)
5 x 3-minute rounds for reps of:
200/250-meter row
Max-reps unbroken handstand push-ups
NOTES
- Row at a moderate pace, reducing the distance if necessary to finish comfortably in under 1:15.
- Immediately kick up into a handstand and perform a single set of unbroken handstand push-ups.
- Stay consistent with around 3 reps across the first 4 sets.
- Finish the final set with a true maximum effort.
- Scale the handstand push-ups to pike push-ups or standing dumbbell shoulder presses.
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20240302 OPTIONAL COMPETE ACCESSORY
(Reps)
2 sets for reps:
:45 weight sit-ups (14/20 lb)
– Rest :15
:45 sit-ups
– Rest :15
1:00 sandbag bear hug hold (100/150 lb)
– Rest 2:00.
NOTES
- Perform the weighted sit-ups with a medicine ball. Using an AbMat (or anything to fill the arch in your lower back) is recommended, but not required.
- Complete as many reps as possible of the weighted sit-ups and then the unweighted sit-ups in :45 each.
- Finish each set with a 1-minute unbroken sandbag bear hug hold. Reduce the load of the bag as needed to comfortably complete both sets unbroken.
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