Daily WOD
 | Wed, Mar 13 2024 |  |
| 20240313 PRE WOD SKILL | 20240313 METCON | 20240313 OPTIONAL COMPETE SKILL | 20240313 OPTIONAL COMPETE STRENGTH |
20240313 PRE WOD SKILL
(Check In)
EMOM 8:
- :10-:20 handstand hold
| Cecy | Yes | Yes | | Debra | Yes | | | Trina | Yes | | | Justin T | Yes | | | Jemma | Yes | | | Maddy | Yes | | | Elizabeth | Yes | Plank | | Amberly | Yes | | | Katie E | Yes | | | Alison | Yes | | | Greg U | Yes | | | Matias | Yes | | | Jessica L | Yes | | | Pam | Yes | | | Alice | Yes | | | Christine | Yes | | | Aniki | Yes | | | Nidia | Yes | | | Susan | Yes | | | Connie | Yes | | | Eddie | Yes | | | Ian N | Yes | | | Mari | Yes | | | Matt Br | Yes | | | Nick Ga | Yes | | | Erika R | Yes | | | Ben S | Yes | | | Josh | Yes | | | Molly | Yes | | | Lindsey C | Yes | | | Jenn | Yes | | | Thomas C | Yes | | | Tom | Yes | | | Marnie | Yes | | | Erin P | Yes | | | Aubrey | Yes | | | Amber L | Yes | |
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20240313 METCON
(Time, Int, Sc)
3 rounds for time:
- 15 DB push presses (50/35)
- 50-ft DB front rack walking lunges
- 50 DU
– Use two DBs.
Rx2: (35/20); 30 DU
Rx3: (15/10); 50 SU
INTENDED STIMULUS:
- Sprint workout - 4:00-8:00.
- Push presses and lunges unbroken for 1-2 rounds.
- Double-unders in 1:00 or less.
| 1st | 6:08 Rx | Nidia Wed, Mar 13, 2024 | | 2nd | 6:31 Rx | Mari Wed, Mar 13, 2024 | | 3rd | 6:45 Rx | Amber L Wed, Mar 13, 2024 | | 1st | 7:27 Rx | Thomas C Wed, Mar 13, 2024 | | 2nd | 5:43 Int | Tom Wed, Mar 13, 2024 | | 3rd | 6:29 Int | Matt Br Wed, Mar 13, 2024 |
| Nidia | 6:08 Rx | | | Mari | 6:31 Rx | | | Amber L | 6:45 Rx | | | Thomas C | 7:27 Rx | | | Jessica L | 5:15 Int | | | Maddy | 5:22 Int | | | Cecy | 5:34 Int | | | Tom | 5:43 Int | | | Lindsey C | 6:18 Int | | | Jemma | 6:21 Int | | | Matt Br | 6:29 Int | | | Ian N | 6:41 Int | | | Erika R | 7:15 Int | | | Jenn | 7:20 Int | | | Erin P | 7:37 Int | | | Amberly | 7:55 Int | 25lbs | | Debra | 4:38 Sc | Squats | | Christine | 4:51 Sc | 15# 50 singles | | Rebecca P | 5:11 Sc | 15# | | Katie E | 5:57 Sc | 25#, singles | | Molly | 6:00 Sc | 20# | | Matias | 6:10 Sc | | | Greg U | 6:16 Sc | | | Trina | 6:26 Sc | 20#, squats, SU | | Josh | 6:29 Sc | 25# | | Susan | 6:30 Sc | | | Kelly P | 6:32 Sc | 15# | | Alison | 6:36 Sc | | | Eddie | 6:42 Sc | 30/50 singles | | Ami | 6:51 Sc | 10# | | Connie | 7:00 Sc | | | Aniki | 7:00 Sc | | | Nick Ga | 7:05 Sc | Rx2 weight but singles | | Alice | 7:27 Sc | | | Aubrey | 7:45 Sc | | | Pam | 7:57 Sc | | | Dana F | 8:14 Sc | 15#, DU | | Marnie | 9:17 Sc | Rx weight | | Elizabeth | 5:20 | #15 No weight on lunge. | | Justin T | 7:08 | scaled |
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20240313 OPTIONAL COMPETE SKILL
(Check In)
4 sets:
- 100-ft handstand walk
- 1:00 flutter kicks
– Rest 2:00 between sets.
NOTES
- Set up a 100-ft course and walk unbroken as far as possible.
- Challenge yourself to keep moving on the flutter kicks for the entire minute.
- If you are unable to walk on your hands or you know you will struggle with the volume, reduce the distance of the walk, give yourself 1 minute to walk as far as you can, or scale to 50 alternating shoulder taps.
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20240313 OPTIONAL COMPETE STRENGTH
(Weight)
For load:
Snatch, clean, or jerk:
5 reps x 3 sets at 50-60%
4 reps x 5 sets at 60-70%
NOTES
- Welcome to week two of our Strength I cycle. For the next eight weeks, stick with the lift you chose in week one. 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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