DAILY WOD
 | Fri, Apr 5 2024 |  |
| 20240405 STRCON | 20240405 OPTIONAL COMPETE STAMINA | 20240405 OPTIONAL COMPETE SKILL | 20240405 OPTIONAL COMPETE STRENGTH |
20240405 STRCON
(Weight, Rx2)
For load:
10-10-10-10-10
Back squat
Rx2: 6-6-6-6-6
INTENDED STIMULUS
- 5 sets of 10 heavy back squats.
- All sets should be 70% of 1-rep-max or an - RPE of 7 or above.
- Beginners should work at a light-to-moderate weight to practice technique and build volume tolerance.
- Lift once every 4:00.
- Perform straight sets across OR add no more than 5-10 pounds at a time.
| 1st | 205 Rx | Nidia Fri, Apr 5, 2024 | | 2nd | 165 Rx | Marnie Fri, Apr 5, 2024 | | 3rd | 150 Rx | Mari Fri, Apr 5, 2024 | | 1st | 305 Rx | Cooper T Fri, Apr 5, 2024 | | 2nd | 255 Rx | Thomas C Fri, Apr 5, 2024 | | 3rd | 185 Rx | Eddie Fri, Apr 5, 2024
Nick Ga Fri, Apr 5, 2024 |
| Cooper T | 305 Rx | | | Thomas C | 255 Rx | | | Nidia | 205 Rx | | | Nick Ga | 185 Rx | | | Eddie | 185 Rx | | | Ian N | 175 Rx | | | Greg U | 165 Rx | | | Marnie | 165 Rx | | | Matias | 155 Rx | | | Blake P | 155 Rx | | | Mari | 150 Rx | | | Trina | 145 Rx | | | Dale | 145 Rx | | | Lindsey C | 145 Rx | | | Maddy | 135 Rx | | | Kristen | 135 Rx | | | Diego | 125 Rx | | | Jeanne | 120 Rx | | | Robbie | 115 Rx | | | Julia F | 105 Rx | | | Elizabeth | 100 Rx | | | Dana F | 100 Rx | | | Alison | 95 Rx | | | Diane | 95 Rx | | | Rebecca P | 95 Rx | | | Kelly P | 90 Rx | | | Chelsea | 85 Rx | | | Pam | 80 Rx | | | Eliana | 80 Rx | | | Laura B | 65 Rx | | | Erin P | 65 Rx | | | Aidan | 55 Rx | | | Whitney | 55 Rx | | | Debra | MOD WOD Rx | |
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20240405 OPTIONAL COMPETE STAMINA
(Time)
2 sets for total time:
200-meter run
400-meter run
800-meter run
100-meter sprint
– Rest 1:00 between each distance.
STIMULUS & GOALS
- 23:00-30:00 (including rest).
- Run each distance as hard as you would in a workout. Don’t pace the distance just because you know what is next.
- The longer the distance, the slower your pace. Try to hit these time goals:
200 meters in :45-1:15.
400 meters in 1:15-1:45.
800 meters in 3:00-4:00.
100 meters in :15-:30.
STRATEGY
Equipment Substitutions:
Row | 200 meters, 400 meters, 800 meters, 100 meters
| 1st | 22:45 Rx | Nidia Fri, Apr 5, 2024 | | 2nd | 23:30 Rx | Erin P Fri, Apr 5, 2024 | | 3rd | 11:09 | Laura B Fri, Apr 5, 2024 | | 1st | 23:30 Rx | Blake P Fri, Apr 5, 2024 | | 2nd | 08:35 | Eddie Fri, Apr 5, 2024 | | 3rd | 11:25 | Dale Fri, Apr 5, 2024 |
| Nidia | 22:45 Rx | | | Erin P | 23:30 Rx | | | Blake P | 23:30 Rx | | | Eddie | 08:35 | Row | | Laura B | 11:09 | 1 rd- row | | Dale | 11:25 | 1 round |
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20240405 OPTIONAL COMPETE SKILL
(Check In)
Planche Progression:
1) Frog-stand lean
2) Rocking tuck-planche
3) Plank to tuck position
4) Scapula push-up from planche position
5) Push-up to tuck position
6) Prone to push-up to tuck position
7) Tuck-up to handstand
8) Prone to push-up to tuck to handstand
9) Frog stand from crouch
10) Plank to tuck to head touch
11) Frog stand, extend one leg
12) Frog stand, tap one foot
13) Planche tap
14) Planche tap on med ball
15) Tuck planche
16) Straddle planche
17) Planche
STIMULUS & GOALS
- Spend 20:00-30:00 practicing the steps and moving through the progression.
- This is an opportunity to practice complex skills in a low-intensity environment.
- Get outside of your comfort zone and practice a challenging gymnastics movement.
- This is an exercise that demands body awareness and control. Even in the beginning steps of the progression, you can learn a great deal about where your body is in space and learn to control your body position.
- Watch the Planche Progression demo video and start with step one. We are going to see this progression again this month, so don’t worry about making it through the entire list.
- Stick with a step in this progression for about 5-10 reps until you feel relatively comfortable, then move to the next step.
https://www.youtube.com/watch?v=vDkAjwQkKKs
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20240405 OPTIONAL COMPETE STRENGTH
(Weight)
For load:
Front squat
5-5-5-5-5+
– Max reps on the last set.
NOTES
- Welcome to week one of our Strength II cycle where we will front squat for the next four weeks.
- Find a heavy set of 5 front squats for the day.
- Use the same load for sets 4 and 5, but go for more than 5 reps in that final set without pushing to failure.
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