DAILY WOD
 | Wed, Mar 6 2024 |  |
| 20240306 METCON | 20240306 POST WOD SKILL | 20240306 OPTIONAL COMPETE ACCESSORY | 20240306 OPTIONAL COMPETE STRENGTH |
20240306 METCON (Time, Rx2, Rx3) 3 rounds for time: 400-m run 21 knees-to-elbows 12 double-DB hang squat cleans (35/50 lb) Rx2: knees-to-armpits, 20/35 Rx3: 200 run, hanging knee raises, 10/15 INTENDED STIMULUS - 11:00-15:00; advanced athletes finish sub-10:00. - Runs in 2:15 or less. - Knees-to-elbows in 3 sets or less. - Dumbbell hang squat cleans in 2 sets or less.
| 1st | 13:35 Rx | Olivia M Wed, Mar 6, 2024 | | 2nd | 15:00 Rx | Nicole Ha Wed, Mar 6, 2024 | | 3rd | 12:34 Rx2 | Katie E Wed, Mar 6, 2024 | | 1st | 11:16 Rx | Jeremy Wed, Mar 6, 2024 | | 2nd | 12:15 Rx | Jackson Wed, Mar 6, 2024 | | 3rd | 15:00 Rx | Ben S Wed, Mar 6, 2024 Blake P Wed, Mar 6, 2024 |
| Jeremy | 11:16 Rx | | | Jackson | 12:15 Rx | | | Olivia M | 13:35 Rx | | | Blake P | 15:00 Rx | 2+2 | | Ben S | 15:00 Rx | 2+23 | | Nicole Ha | 15:00 Rx | 2+13 | | Katie E | 12:34 Rx2 | Bike/35# | | Cecy | 12:35 Rx2 | | | Marnie | 13:18 Rx2 | | | Dana F | 13:21 Rx2 | | | Sarah Y | 13:40 Rx2 | | | Andrew | 13:41 Rx2 | Hpc | | Kristen | 13:42 Rx2 | Bike | | Kherri | 13:47 Rx2 | | | Jeanne | 13:55 Rx2 | | | Justin T | 13:57 Rx2 | | | Erin P | 14:18 Rx2 | | | Matias | 14:20 Rx2 | | | Jessica L | 14:20 Rx2 | 25# | | Jamie | 14:32 Rx2 | | | Molly | 14:38 Rx2 | | | Lindsey C | 14:50 Rx2 | 25#db | | Trina | 15:00 Rx2 | | | Greg U | 15:30 Rx2 | | | Josh | 10:32 Rx3 | | | Pam | 11:01 Rx3 | | | Aubrey | 11:06 Rx3 | 20# | | Laura B | 11:54 Rx3 | | | Alice | 12:39 Rx3 | | | Harley | 13:16 Rx3 | | | Susan | 13:26 Rx3 | | | Breanna | 13:31 Rx3 | | | Ashleigh | 13:41 Rx3 | 400m run, #15 DB | | Alison | 13:43 Rx3 | | | Ginny | 13:46 Rx3 | | | Aniki | 14:15 Rx3 | | | Caitlyn | 13:04 | Mod |
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20240306 POST WOD SKILL (Check In) Accumulate: 50 alternating DB renegade rows – Use workout load.
| Jeremy | Yes | | | Jackson | Yes | | | Katie E | Yes | 35# | | Dana F | Yes | | | Harley | Yes | | | Ashleigh | Yes | | | Kherri | Yes | | | Breanna | Yes | | | Greg U | Yes | Yes | | Lindsey C | Yes | |
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20240306 OPTIONAL COMPETE ACCESSORY (Calories) 10 sets for calories: :30 bike at 60 RPMs :20 bike at 70 RPMs :10 bike at 80+ RPMs 1:00 bike sub 60 RPMs NOTES - The goal here is to get comfortable maintaining the specific RPMs and understand what each feels like. This kind of knowledge comes in handy when you are faced with a bike in the middle of a workout. - Sprint the :10 intervals!
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20240306 OPTIONAL COMPETE STRENGTH (Weight) For load: Snatch, clean, or jerk: 5 reps x 4 sets at 50-60% 4 reps x 3 sets at 60-70% NOTES - Welcome to week one of our Strength I cycle. For the next eight weeks, choose between snatch, clean, or jerk (push or split) and stick with the same lift for the entire eight weeks. You can change the lift in the next eight-week cycle. - Use a recent one-rep-max to find your percentages. - Take the barbell out of a rack for the jerk. - Rest as needed between sets.
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