DAILY WOD
 | Tue, Mar 12 2024 |  |
| 20240312 METCON | 20240312 POST WOD SKILL | 20240312 OPTIONAL COMPETE STAMINA | 20240312 OPTIONAL COMPETE ACCESSORY |
20240312 METCON
(Time, Rx2, Rx3)
10 rounds for time:
- 3 bar muscle-ups
- 5 shuttle runs
– 1 shuttle run is 25 ft down/25 ft back.
Rx2: 1 bar muscle-up
Rx3: 5 ring rows, 3 shuttle runs
INTENDED STIMULUS
- 6:00-10:00.
- Unbroken muscle-ups for most rounds.
- Shuttle runs in :30 or less.
| 1st | 9:34 Rx2 | Nidia Tue, Mar 12, 2024 | | 2nd | 9:05 Rx3 | Harley Tue, Mar 12, 2024 | | 3rd | 9:50 Rx3 | Aidan Tue, Mar 12, 2024 | | 1st | 8:01 Rx | Jeremy Tue, Mar 12, 2024 | | 2nd | 9:55 Rx | Caleb Nu Tue, Mar 12, 2024 | | 3rd | 9:46 Rx2 | Thomas C Tue, Mar 12, 2024 |
| Jeremy | 8:01 Rx | | | Caleb Nu | 9:55 Rx | | | Nidia | 9:34 Rx2 | | | Thomas C | 9:46 Rx2 | | | Harley | 9:05 Rx3 | | | Cooper T | 9:11 Rx3 | Box BMU | | Jason | 9:27 Rx3 | | | Aidan | 9:50 Rx3 | 5 shuttle runs | | Jessica L | 11:00 Rx3 | Box BMU | | Lindsey C | 11:00 Rx3 | 3 PU/5 shuttle runs | | Marnie | 11:03 Rx3 | 3 Box MU | | Cecy | 11:09 Rx3 | Box BMU | | Katie E | 11:24 Rx3 | 3 Banded pull-ups- 5SR | | Ashleigh | 11:32 Rx3 | 3 box BMU, 5 SR | | Bob C | 11:50 Rx3 | 3 strict pull-ups | | Kelly P | 11:50 Rx3 | 3 Box BMU 5SR | | Elizabeth | 11:56 Rx3 | 1 box BMU | | Alice | 12:00 Rx3 | | | Diane | 12:05 Rx3 | 5 kipping pull-ups | | Kelly S | 12:36 Rx3 | | | Tom | 13:06 Rx3 | box BMU, 5 SR | | Laura M | 13:23 Rx3 | Box MU, 3 shuttles | | Mari | 24.2 | 639 | | Ian N | 24.2 | 478 | | Jackson | 11:23 | 100 calorie bike running total |
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20240312 OPTIONAL COMPETE STAMINA
(Calories)
5 sets for max calories:
3:00 air bike
– Rest 1:00 between sets.
NOTES:
- 30-50 calories each set.
- Consistent paces across the 3-minute effort.
- Build stamina and conditioning.
- Increasing the pace with each effort. - Sets 4 and 5 should be at a pace that is challenging to hold for the entire 3 minutes.
- Keep your chest high and push/pull with the arms and legs.
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20240312 OPTIONAL COMPETE ACCESSORY
(Check In)
3 sets for quality:
- 10 dumbbell windmills/arm
- 20 GHD hip extensions
- :30 GHD hip extension hold
NOTES:
- Use a windmill dumbbell load that allows you to perform 10 unbroken reps before resting. If you do not have a GHD, perform good mornings for the hip extensions and a plank hold for the hip extension hold.
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