DAILY WOD
 | Tue, Mar 26 2024 |  |
 | Happy Birthday: Susan |
| 20240326 STRCON | 20240326 OPTIONAL COMPETE STAMINA | 20240326 OPTIONAL COMPETE ACCESSORY | Other Results |
20240326 STRCON
(Weight)
Every 2:00 for 10 rounds:
1 snatch
Rx2: 2 snatches
INTENDED STIMULUS
- Heavy day relative to each athlete's capacity; newer athletes focus on mechanics, NOT load.
- Increase loading across as many rounds as possible.
- Start around 75-80% of 1-rep-max snatch, or a load that feels moderately challenging.
- Athletes may choose to power or squat snatch.
| 1st | 140 Rx | Nidia Tue, Mar 26, 2024 | | 2nd | 105 Rx | Marnie Tue, Mar 26, 2024 | | 3rd | 95 Rx | Julia F Tue, Mar 26, 2024
Mari Tue, Mar 26, 2024 | | 1st | 215 Rx | Jackson Tue, Mar 26, 2024 | | 2nd | 205 Rx | Jeremy Tue, Mar 26, 2024
Thomas C Tue, Mar 26, 2024 | | 3rd | 195 Rx | Cooper T Tue, Mar 26, 2024 |
| Jackson | 215 Rx | | | Thomas C | 205 Rx | | | Jeremy | 205 Rx | | | Cooper T | 195 Rx | | | Justin T | 180 Rx | | | Tom | 160 Rx | | | Nidia | 140 Rx | | | Ian N | 125 Rx | | | Brian | 115 Rx | | | Marnie | 105 Rx | | | Mari | 95 Rx | | | Adam | 95 Rx | HHS | | Julia F | 95 Rx | | | Harley | 90 Rx | | | Olivia M | 90 Rx | | | Kelley | 85 Rx | | | Ashleigh | 85 Rx | | | Breanna | 85 Rx | | | Lindsey C | 85 Rx | For 2 for 5 rounds | | Katie E | 75 Rx | | | Kelly S | 75 Rx | | | Jessica L | 75 Rx | | | Mariah | 70 Rx | | | Diane | 65 Rx | | | Rebecca P | 65 Rx | | | Elizabeth | 60 Rx | | | Kelly P | 60 Rx | | | Cecy | 55 Rx | | | Hope | 72 | scaled | | Dustin | Row | scaled |
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20240326 OPTIONAL COMPETE STAMINA
(Time)
5 rounds for time:
200-meter row
– Rest :30 between rounds.
4 rounds for time:
400-meter row
– Rest 1:00 between rounds.
3 rounds for time:
600-meter row
– Rest 1:30 between rounds.
STIMULUS & GOALS
27:00-33:00.
Increase cardio endurance.
STRATEGY
200-meter intervals:
1:42/500 meters = :40.8
1:50/500 meters = :44
2:00/500 meters = :48400-meter intervals:
400-meter intervals:
1:42/500 meters = 1:21.6
1:50/500 meters = 1:28
2:00/500 meters = 1:36
600-meter intervals
600-meter intervals:
1:42/500 meters = 2:02.4
1:50/500 meters = 2:12
2:00/500 meters = 2:24
- When warming up for this workout, find a pace that you can maintain for each distance. As an example, DON’T perform 200 meters in the first round in 40 seconds and the last round in 1 minute. You are better off trying to hold 50 seconds for all 5 sets.
- Shoot to get faster with each set, not dramatically slower.
- Use your rest time to catch your breath and try to bring your heart rate down as much as possible. Focus on your breathing during this time.
| Jeremy | 25:08 Rx | | | Nidia | 28:10 Rx | | | Marnie | 29:18 Rx | |
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20240326 OPTIONAL COMPETE ACCESSORY
(Check In)
ACCESSORY - I
3 sets:
25 GHD sit-ups
:30 side plank hold/side
NOTES
- For completion/quality.
- Focus on extending the knees to initiate the sit-up. Scale the range of motion as needed.
- Perform side planks from the elbow. Bend the knees to scale as needed.
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