DAILY WOD
 | Wed, Mar 20 2024 |  |
 | Happy Birthday: Eli |
| 20240320 METCON | 20240320 POST WOD SKILL | 20240320 OPTIONAL COMPETE STRENGTH | 20240320 OPTIONAL COMPETE ACCESORY | Other Results |
20240320 METCON
(Rounds, Rx2, Rx3)
AMRAP 12:
50-m double-DB farmers carry (35/50 lb)
100-m run
10 chest-to-bar pull-ups
Rx2: 20/35, pull-ups
Rx3: 10/15, banded strict pull-ups
INTENDED STIMULUS
- 5-8+ rounds.
- Fast triplet with quick transitions and short breaks.
- Unbroken farmers carry every round.
- Pull-ups in 1-3 sets.
| 1st | 5 + 50 m Rx | Nidia Wed, Mar 20, 2024 | | 2nd | 4+5 Rx | Cecy Wed, Mar 20, 2024 | | 3rd | 6 Rx2 | Marnie Wed, Mar 20, 2024
Dana F Wed, Mar 20, 2024
Christine Wed, Mar 20, 2024 | | 1st | 6+2 Rx | Ben S Wed, Mar 20, 2024 | | 2nd | 5+8 Rx | Zach W Wed, Mar 20, 2024 | | 3rd | 7 Rx2 | Nick Ga Wed, Mar 20, 2024 |
| Ben S | 6+2 Rx | | | Nidia | 5 + 50 m Rx | | | Zach W | 5+8 Rx | | | Cecy | 4+5 Rx | | | Nick Ga | 7 Rx2 | | | Thomas C | 6+2 Rx2 | 50# | | Christine | 6 Rx2 | 35# rx for all/band chin | | Dana F | 6 Rx2 | | | Marnie | 6 Rx2 | 5 c2b and Rx weight | | Alison | 5+100m run Rx2 | ring rows | | Harley | 5+100m Rx2 | 35/Band | | Maddy | 5+100m Rx2 | 35/band | | Kelly P | 5+75 m Rx2 | 35/band | | Bob C | 5+50 m Rx2 | | | Rebecca P | 5+50 Rx2 | | | Greg U | 5+25 m carry Rx2 | | | Lindsey C | 5+10 Rx2 | | | Blake P | 5+9 Rx2 | 50# | | Matt Br | 5+6 pull ups Rx2 | | | Elizabeth | 5 Rx2 | | | Laura M | 4+10 Rx2 | 35# KB | | Debra | 14 Rx3 | | | Amber | 7 Rx3 | rx for all/band c2b | | Mari | 7 Rx3 | 25#/ring rows | | Megan M | 6 Rx3 | | | Tom | 6 Rx3 | 5 pull ups and Rx weights | | Matias | 5+100m run Rx3 | | | Pam | 5+50 m Rx3 | 30#db | | Kristen | 5+25 m Rx3 | | | Ashleigh | 5+10 Rx3 | #20, two red bands kipping | | Molly | 5+8 Rx3 | 25# | | Ian N | 5+2 pull ups Rx3 | 3 pulls per round | | Alice | 5 Rx3 | | | Susan | 5 Rx3 | | | Connie | 5 Rx3 | row/band | | Breanna | 5 Rx3 | 35/ band 5 pull ips | | Kelly S | 4+50 m carry Rx3 | banded strict/ 25# | | Katie E | 4+4 pull ups Rx3 | rx for all/banded kipping | | Aniki | 4 Rx3 | ring rows | | Ginny | 4 Rx3 | |
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20240320 POST WOD SKILL
(Weight)
Accumulate:
10 Turkish get-ups/arm
– Use a single DB or KB.
– Build in load as desired through all 10 reps.
| 1st | 25# Rx | Lindsey C Wed, Mar 20, 2024
Katie E Wed, Mar 20, 2024 | | 2nd | 22 Rx | Kelly S Wed, Mar 20, 2024 | | 3rd | 15# Rx | Christine Wed, Mar 20, 2024
Ashleigh Wed, Mar 20, 2024 | | 1st | 53 Rx | Thomas C Wed, Mar 20, 2024 | | 2nd | 30 Rx | Nick Ga Wed, Mar 20, 2024 |
| Thomas C | 53 Rx | | | Nick Ga | 30 Rx | | | Katie E | 25 Rx | PR on the ridiculous movement 😒😂 | | Lindsey C | 25# Rx | | | Kelly S | 22 Rx | | | Ashleigh | 15 Rx | | | Christine | 15# Rx | |
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20240320 OPTIONAL COMPETE STRENGTH
(Weight)
For load:
Shoulder press
1-1-1-1-1-1-1
– The final set should be the heaviest.
NOTES
- Welcome to week three of our Strength II cycle where we will continue to shoulder press for four total weeks.
- Your goal is to find a heavy single shoulder press. This may not be a 1-rep-max but find your heavy 1-rep lift for the day.
| Lindsey C | 98# Rx | PR! | | Marnie | 95 Rx | | | Alison | 80 Rx | | | Megan M | 70 Rx | |
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20240320 OPTIONAL COMPETE ACCESORY
(Check In)
3 sets:
10 single-dumbbell overhead squats (right arm)
10 GHD hip extensions
10 single-dumbbell overhead squats (left arm)
10 GHD back extensions
NOTES
- Choose a load for the dumbbell that allows you to maintain solid mechanics. Keep the arms looked out, over the middle of your body, and keep your heels down as you squat.
- Athletes with limited range of motion may need to use a very light load or scale to an overhead lunge.
- If a GHD is not available, perform good mornings with an empty barbell.
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