Daily WOD
 | Wed, Mar 27 2024 |  |
| 2 Mile Run | 20240327 POST WOD SKILL | 20240327 OPTIONAL COMPETE SKILL | 20240327 OPTIONAL COMPETE METCON |
2 Mile Run
(Time, Int, Sc,  Endurance)
For Time:
3,200m run
Rx2: Same as Rx
Rx3: 15:00 max distance run
INTENDED STIMULUS
- Monostructural test.
- 13:00-18:00.
- Maintain mile pace for as long as possible.
| 1st | 14:30 Rx | Olivia M Wed, Mar 27, 2024 | | 2nd | 15:21 Rx | Julia F Wed, Mar 27, 2024 | | 3rd | 16:55 Rx | Mari Wed, Mar 27, 2024 | | 1st | 14:53 Rx | Cooper T Wed, Mar 27, 2024 | | 2nd | 15:09 Rx | Jeremy Wed, Mar 27, 2024 | | 3rd | 16:12 Rx | Ben S Wed, Mar 27, 2024 |
| Olivia M | 14:30 Rx | 1st | | Cooper T | 14:53 Rx | 1st | | Jeremy | 15:09 Rx | 2nd | | Julia F | 15:21 Rx | 2nd | | Ben S | 16:12 Rx | 3rd | | Jackson | 16:13 Rx | 4th | | Mari | 16:55 Rx | 3rd | | Jessica L | 17:18 Rx | 4th | | Molly | 18:26 Rx | 5th | | Elizabeth | 18:28 Rx | 6th | | Marnie | 18:35 Rx | 7th | | Matt Br | 18;40 Rx | 5th | | Thomas C | 18:55 Rx | 6th | | Andrew | 19:07 Rx | 7th | | Christine | 19:09 Rx | 8th | | Maddy | 19:18 Rx | 9th | | Lindsey C | 19:24 Rx | 10th | | Adam | 19:25 Rx | 8th | | Jeanne | 19:26 Rx | 11th | | Nidia | 19:29 Rx | 12th | | Kelly P | 19:29 Rx | 12th | | Kherri | 19:33 Rx | 13th | | Rebecca P | 19:43 Rx | 14th | | Tom | 20:00 Rx | 9th | | Aubrey | 21:00 Rx | 15th | | Katie E | 21:04 Rx | 16th | | Greg U | 21:26 Rx | 10th | | Blake P | 21:50 Rx | 11th | | Kelly S | 23:14 Rx | 17th in pasture | | Laura M | 25:05 Rx | 18th | | Laura B | 30:41 Rx | 19th | | Aniki | 20:10 Int | 20th 1.5 | | Pam | 21:00 Int | 21st 1 mile | | Ginny | 21:00 Int | 21st 1 mile | | Jason B | 1.14 miles Sc | 12th | | Debra | 1.3 Sc | 22nd | | Erica Ja | .87 miles Sc | 23rd |
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20240327 POST WOD SKILL
(Check In)
Accumulate:
1:00 plank hold (forearms)
1:00 right-sided plank hold
1:00 left-sided plank hold
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20240327 OPTIONAL COMPETE SKILL
(Check In)
Spend around 20:00-30:00 practicing the following progression:
1) Headstand
2) Headstand with knees to chest
3) Kick to a handstand and hold
4) Kick to a handstand, hold, and lower back to the headstand
5) Multiple freestanding handstand push-ups
STIMULUS & GOALS
- Continue to build confidence in this movement and a better understanding of your body in space.
- This is an opportunity to practice complex skills in a low-intensity environment.
STRATEGY
- Perform all pieces of the progression about 1 foot off of a wall. Use an AbMat if desired for your head. Try to only use the wall if you lose balance or control as you work on the freestanding handstand and handstand push-ups.
- Headstand: Start in a frog stand and extend both legs above your body. Your head and hands will still be on the ground in the tripod position.
- Headstand with knees to chest: Once in the headstand, try slowly bringing your knees to your chest and then re-extending them back above your body.
- Kick to a handstand: Once in the headstand, bring your knees towards your chest in a controlled fashion. While extending your legs back above your body, think about driving your heels to the sky as you drive your heels to the sky. This will build momentum as you press with your arms to complete the freestanding handstand.
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20240327 OPTIONAL COMPETE METCON
(Time)
3 rounds for time:
40 Russian kettlebell swings (35/53 lb)
20 box jump-overs (20/24 in)
STIMULUS & GOALS
- 6:00-10:00.
- Unbroken kettlebell swing sets.
- Keep moving on the box jump-overs, one rep at a time. Grind on!
STRATEGY
- Focus on driving your heels down and squeezing your glutes in each kettlebell swing to produce a moment of weightlessness in the movement and give you a brief break in each swing.
- Remember to take a breath on top of the box during each rep. This will help you breathe and not jack your heart rate through the roof.
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