DAILY WOD
 | Tue, Mar 5 2024 |  |
| 20240305 METCON | 20240305 OPTIONAL COMPETE METCON | 20240305 OPTIONAL COMPETE SKILL |
20240305 METCON
(Time, Rx2)
Every 4:00 for 5 rounds:
400/500-m row
– Rest the remaining time in the interval.
– Score is slowest interval.
Rx2: 300/400m row
Rx3: 200/250m row
INTENDED STIMULUS
- Rows in 1:30-2:00.
- Each set is a sprint.
- Start off fast and finish fast; avoid gaming the workout.
- Reference 20240125 for similar split times.
| 1st | 1:29 Rx | Nidia Tue, Mar 5, 2024 | | 2nd | 1:34 Rx | Jessica L Tue, Mar 5, 2024
Maddy Tue, Mar 5, 2024 | | 3rd | 1:35 Rx | Olivia M Tue, Mar 5, 2024 | | 1st | 1:38 Rx | Jeremy Tue, Mar 5, 2024 | | 2nd | 1:41 Rx | Jackson Tue, Mar 5, 2024 | | 3rd | 1:44 Rx | Thomas C Tue, Mar 5, 2024 |
| Nidia | 1:29 Rx | | | Maddy | 1:34 Rx | | | Jessica L | 1:34 Rx | | | Olivia M | 1:35 Rx | | | Kherri | 1:36 Rx | | | Marnie | 1:38 Rx | | | Jeremy | 1:38 Rx | 1:28, 1:29, 1:32, 1:38, 1:38 | | Cecy | 1:39 Rx | | | Katie E | 1:40 Rx | Bike😒 | | Jackson | 1:41 Rx | 1:33, 1:37, 1:40, 1:41, 1:40 | | Megan M | 1:42 Rx | | | Hope | 1:43 Rx | | | Thomas C | 1:44 Rx | | | Molly | 1:45 Rx | | | Kelley | 1:45 Rx | | | Carson C | 1:45 Rx | | | Justin T | 1:46 Rx | | | Mindy | 1:46 Rx | | | Zach W | 1:47 Rx | | | Cooper T | 1:48 Rx | | | Rebecca P | 1:49 Rx | | | Laura M | 1:50 Rx | | | Aubrey | 1:50 Rx | | | Kelly S | 1:52 Rx | | | Tom | 1:52 Rx | | | Kelly P | 1:55 Rx | | | Andrew | 1:55 Rx | | | Caleb Nu | 1:56 Rx | | | Dustin | 1:57 Rx | | | Trina | 2:00 Rx | | | Elizabeth | 2:02 Rx | 400m runx5 🏃 | | Rick | 1:46 Rx2 | |
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20240305 OPTIONAL COMPETE METCON
(Time)
3 rounds for time:
90 air squats
30 Russian kettlebell swings (35/53 lb)
10 power snatches (95/135 lb)
STIMULUS & GOALS
- 12:00-17:00.
- Unbroken air squats in less than 2:00.
- Kettlebell swings in 2 sets or less.
- Moderate barbell load for fast power snatch singles.
STRATEGY
- Stay smooth and consistent on the air squats. Don’t move so quickly that it stops you from picking up the kettlebell and performing at least 15-20 unbroken reps.
- Perform singles on the power snatches to keep moving and manage your heart rate across the workout.
| Jackson | We be cruising | 30/10/10 | | Jeremy | Slight mod w/ Jackson | Leggy |
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20240305 OPTIONAL COMPETE SKILL
(Check In)
For completion:
50 GHD hip extensions
50 GHD sit-ups
200-ft handstand walk
NOTES
- Today’s skill work gets you upside down while your midline is fatigued. Expect the first time you kick up to be a challenge. Take a breath and remember to stay tight as you take those first few steps. Consider starting with smaller steps and then taking bigger ones as you gain confidence.
- Complete the work in the prescribed order, resting as needed.
- Scale the sit-up range of motion and the handstand walk distance. Scale the handstand walk to 50-60 alternating shoulder taps with your stomach or back facing the wall if needed.
| Caleb Nu | Yes | | | Carson C | Yes | Yes |
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