DAILY WOD
 | Tue, Mar 19 2024 |  |
| 20240319 OPTIONAL COMPETE STRENGTH | 20240319 STRCON | 20240319 OPTIONAL COMPETE SKILL |
20240319 OPTIONAL COMPETE STRENGTH (Weight) Snatch, clean, or jerk: 5 reps x 2 sets at 50-60%+ 4 reps x 5 sets at 60-70%+ 3 reps x 3 sets at 70-80% NOTES - Welcome to week three of our Strength I cycle. Continue to 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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20240319 STRCON (Weight) 5 sets for load: 5 front squats INTENDED STIMULUS - Heavy front squat day. - Compare to 230907. - All sets at 70% or greater of 1-rep-max front squat or an RPE of 7 or above for those who do not have a recent 1-RM. - Rest 3:00 between sets.
| 1st | 200 Rx | Nidia Tue, Mar 19, 2024 | | 2nd | 195 Rx | Marnie Tue, Mar 19, 2024 | | 3rd | 165 Rx | Katie E Tue, Mar 19, 2024 | | 1st | 305 Rx | Jeremy Tue, Mar 19, 2024 | | 2nd | 295 Rx | Tom Tue, Mar 19, 2024 | | 3rd | 270 Rx | Carson C Tue, Mar 19, 2024 |
| Jeremy | 305 Rx | 4 @ 315 | | Tom | 295 Rx | | | Carson C | 270 Rx | | | Cooper T | 265 Rx | | | Thomas C | 260 Rx | 265 for 4 | | Jackson | 255 Rx | 4 | | Zach W | 245 Rx | | | Justin T | 225 Rx | | | Ian N | 210 Rx | | | Nidia | 200 Rx | | | Marnie | 195 Rx | 3 | | Katie E | 165 Rx | | | Breanna | 145 Rx | | | Jessica L | 140 Rx | | | Harley | 135 Rx | | | Olivia M | 120 Rx | | | Dana F | 110 Rx | | | Laura M | 110 Rx | | | Diane | 95 Rx | | | Elizabeth | 90 Rx | | | Rebecca P | 90 Rx | | | Kelly P | 90 Rx | | | Hope | 90 Rx | | | Kelly S | 85 Rx | | | Chelsea | 80 Rx | | | Mari | 170 | Back Squat |
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20240319 OPTIONAL COMPETE SKILL (Check In) 3 sets: :20 ring plank hold (right arm) :20 ring plank hold (left arm) :20 L-sit hold 10 strict toes-to-bars NOTES - For the ring plank holds, lower a single ring down to a few inches off the ground. To decrease the difficulty, maintain the rigid body position, but walk your feet forward (making your body more upright as opposed to horizontal). - To reduce the difficulty of the L-sit, extend a single leg or tuck your knees toward your chest. - To scale the strict toes-to-bars try to bring your toes or knees up as high as possible.
| Nidia | Yes | | | Thomas C | Yes | | | Olivia M | Yes | |
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