DAILY WOD
 | Fri, Mar 29 2024 |  |
| 20240329 METCON | 20240329 POST WOD SKILL | 20240329 OPTIONAL COMPETE STRENGTH | 20240329 OPTIONAL COMPETE GRUNT | Other Results |
20240329 METCON (Time, Rx2, Rx3) For time: 21-15-9 Squat cleans (95/135 lb) Strict ring dips Rx2: 65/95, jumping ring dips Rx3: 15-12-9 reps, hang squat cleans (35/45), foot assisted ring dips INTENDED STIMULUS - 6:00-10:00; advanced athletes sub-6:00. - Sets of 5 or more unbroken squat cleans. - Complete the first set of ring dips in 5 sets or less
| 1st | 8:06 Rx2 | Harley Fri, Mar 29, 2024 | | 2nd | 9:54 Rx2 | Mari Fri, Mar 29, 2024 | | 3rd | 10:14 Rx2 | Hope Fri, Mar 29, 2024 | | 1st | 9:12 Rx | Jeremy Fri, Mar 29, 2024 | | 2nd | 10:31 Rx | Jackson Fri, Mar 29, 2024 | | 3rd | 11:56 Rx | Thomas C Fri, Mar 29, 2024 |
| Jeremy | 9:12 Rx | | | Jackson | 10:31 Rx | | | Thomas C | 11:56 Rx | | | Caleb Nu | 12:08 Rx | | | Justin T | 12:23? Rx | | | Dale | 7:45 Rx2 | 85#; Jumping dips | | Harley | 8:06 Rx2 | | | Mari | 9:54 Rx2 | 95/band | | Hope | 10:14 Rx2 | | | Nidia | 10:30 Rx2 | 95#, banded ring dips | | Alison | 10:31 Rx2 | 55/band | | Ian N | 10:57 Rx2 | | | Jason | 11:05 Rx2 | | | Matias | 11:05 Rx2 | | | Trina | 11:16 Rx2 | | | Bob C | 11:51 Rx2 | | | Katie E | 11:55 Rx2 | 95/band | | Maddy | 12:11 Rx2 | band | | Kristen | 12:28 Rx2 | band | | Debra | 3:26 Rx3 | | | Greg U | 6:36 Rx3 | 75#/Banded Ring | | Elizabeth | 7:48 Rx3 | all reps/45#/push ups | | Lynda | 7:50 Rx3 | 21-15-9; 15# | | Breanna | 8:35 Rx3 | 21-15-9; 65# | | Connie | 10:02 Rx3 | all reps/25/band | | Christine | 10:06 Rx3 | all reps/55/some pc/band | | Chelsea | 10:26 Rx3 | all reps/some pc/band | | Mindy | 10:43 Rx3 | all reps/35/band | | Pam | 11:42 Rx3 | all reps | | Nick Ga | 11:51 Rx3 | | | Kelly S | 12:05 Rx3 | all reps/55/band | | Sarah Y | 13:46 Rx3 | all reps/45/band | | Blake P | 5:30 | Mod | | Molly | 8:56 | Push ups |
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20240329 POST WOD SKILL (Weight) On a 8:00 clock: Build to a heavy 1-rep squat clean
| 1st | 200 Rx | Nidia Fri, Mar 29, 2024 | | 2nd | 145 Rx | Breanna Fri, Mar 29, 2024 | | 3rd | 140 Rx | Mari Fri, Mar 29, 2024 | | 1st | 275 Rx | Jeremy Fri, Mar 29, 2024 | | 2nd | 265 Rx | Thomas C Fri, Mar 29, 2024 | | 3rd | 245 Rx | Jackson Fri, Mar 29, 2024 Justin T Fri, Mar 29, 2024 |
| Jeremy | 275 Rx | | | Thomas C | 265 Rx | | | Justin T | 245 Rx | 245 | | Jackson | 245 Rx | | | Jason | 215 Rx | 215 | | Ian N | 200 Rx | 200 | | Nidia | 200 Rx | PR! | | Matias | 165 Rx | 165 | | Breanna | 145 Rx | PR! | | Mari | 140 Rx | 140 | | Greg U | 135 Rx | 135 | | Bob C | 135 Rx | 135 | | Katie E | 130 Rx | 130 PR | | Dale | 130 Rx | | | Harley | 130 Rx | | | Kristen | 125 Rx | 125 | | Mindy | 125 Rx | | | Trina | 105 Rx | | | Maddy | 105 Rx | 105 | | Hope | 100 Rx | | | Alison | 85 Rx | 85 | | Kelly S | 85 Rx | 85 | | Christine | 85 Rx | 85 | | Elizabeth | 80 Rx | 80 | | Lynda | 80 Rx | PR! | | Molly | 75 Rx | |
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20240329 OPTIONAL COMPETE STRENGTH (Weight) For load: Shoulder press 10-8-8-6-6 NOTES - Welcome to week four in our Strength II shoulder press cycle; this is a de-load week. - Use a weight in each set so that you can maintain solid technique with very little deviation. This loading will vary for each athlete. - Perform a new set every 3 minutes.
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20240329 OPTIONAL COMPETE GRUNT (Time) 7 sets: :30 weighted march in-place (100/150 lb) 50-meter sled push (empty sled) – Rest 2:00 between sets. STIMULUS & GOALS - Total Time: 20:00-24:00. - Unbroken march with a sprint with the sled. - Finish each set in around 1:00. STRATEGY - Bearhug a sandbag or D-ball and hold it at the chest. As you march, pick your knees up as high as you can. As soon as you finish the 30 seconds, grab the sled and sprint as fast as you can with the sled. - In between your sets, try to keep your body moving and focus on your breathing to lower your heart rate.
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