DAILY WOD
 | Mon, Mar 18 2024 |  |
 | Happy Birthday: Taylor B |
| 20240318 METCON | 20240318 OPTIONAL COMPETE SKILL | 20240318 OPTIONAL COMPETE STAMINA |
20240318 METCON
(Time, Rx2, Rx3)
For time:
20-18-16-14-12-10-8-6-4-2
Deadlifts (85/115 lb)
– Complete 2 wall walks between each set.
Rx2: 65/95
Rx3: 55/75, 6 plank shoulder taps/arm
INTENDED STIMULUS
- 6:00-12:00.
- Light deadlift load for unbroken sets every round.
- Each set of wall walks in :30 or less.
- Quick transitions back to the deadlifts.
| 1st | 7:25 Rx | Kherri Mon, Mar 18, 2024 | | 2nd | 7:30 Rx | Amber Mon, Mar 18, 2024 | | 3rd | 8:45 Rx | Lindsey C Mon, Mar 18, 2024 | | 1st | 5:21 Rx | Jeremy Mon, Mar 18, 2024 | | 2nd | 5:55 Rx | Carson C Mon, Mar 18, 2024 | | 3rd | 7:26 Rx | Ben S Mon, Mar 18, 2024 |
| Jeremy | 5:21 Rx | | | Carson C | 5:55 Rx | | | Kherri | 7:25 Rx | | | Ben S | 7:26 Rx | | | Jackson | 7:28 Rx | | | Amber | 7:30 Rx | Did round 6 twice 😅🪦 | | Lindsey C | 8:45 Rx | | | Justin T | 9:03 Rx | | | Erika R | 9:12 Rx | | | Robbie | 9:14 Rx | | | Hope | 9:45 Rx | | | Ashleigh | 10:10 Rx | | | Nicole Ha | 10:26 Rx | | | Katie E | 10:56 Rx | | | Josh | 12:47 Rx | | | Laura M | 14:50 Rx | | | Julia F | 24.3 Rx2 | 163 reps | | Alison | 9:54 Rx2 | DB OHW | | Marnie | 9:56 Rx2 | PWW | | Cecy | 10:05 Rx2 | 75/PWW | | Jeanne | 10:15 Rx2 | | | Mariah | 10:27 Rx2 | Pww | | Kristen | 10:50 Rx2 | | | Dana F | 10:53 Rx2 | 85/1 pww | | Diane | 11:00 Rx2 | | | Matias | 11:10 Rx2 | | | Susan | 15:00 Rx2 | | | Maddy | 6:57 Rx3 | | | Elizabeth | 8:15 Rx3 | | | Molly | 8:25 Rx3 | 65#, 1 ww | | Blake P | 9:10 Rx3 | 115# | | Laura B | 9:13 Rx3 | Partial ww | | Nick Ga | 9:16 Rx3 | | | Trina | 9:35 Rx3 | | | Pam | 10:06 Rx3 | WW | | Aniki | 10:15 Rx3 | 35/DB OHW | | Eddie | 10:27 Rx3 | 65/pww | | Erin P | 10:40 Rx3 | 95, partial rom ww | | Alice | 14:46 Rx3 | 35/DB OHW | | Cooper T | 24.3 | scaled | | Mindy | 8:24 | scaled | | Lynda | 8:51 | 85/1 pww | | Debra | 8:55 | scaled | | Adam | 9:15 | MOD WOD | | Christine | 10:01 | scaled 55# WW | | Connie | 13:15 | scaled |
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20240318 OPTIONAL COMPETE SKILL
(Check In)
Every 2:00 for 10:00 complete:
5 bench presses
10 strict pull-ups
NOTES
- Super-set bench press and pull-up sets.
- Complete the strict pull-ups in 3 sets or less. Use a band if needed.
- Find a moderately heavy bench press load and stay there for 5 sets. These should feel heavy but never close to failure.
| Jeremy | Yes | 205# | | Laura B | Yes | | | Erin P | Yes | | | Josh | Yes | | | Molly | Yes | | | Diane | Yes | Rx2, 65#, partial wall walks | | Carson C | Yes | 205 |
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20240318 OPTIONAL COMPETE STAMINA
(Time)
For time:
190/240-calorie Assault Bike
STIMULUS & GOALS
- 14:00-20:00.
- Stamina and endurance work.
STRATEGY
- Choose a pace that is somewhere around 75 RPMs. Once you begin to slow a little bit, hold no lower than 65 RPMs for the remainder of the workout. Lactic acid is going to set in, but push through the discomfort to get familiar with how hard you can push your body.
| Caleb Nu | 29:40 Rx | Rude | | Katie E | ? | 60 cal. |
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