DAILY WOD
 | Mon, Apr 8 2024 |  |
 | Happy Birthday: Mariah & Cooper T |
| 20240408 METCON | 20240408 OPTIONAL COMPETE SKILL | 20240408 OPTIONAL COMPETE ACCESSORY | Other Results |
20240408 METCON
(Weight, Rx2)
From 0:00-10:00:
For time:
1,600-m run
10:00-20:00:
Build to a 5-rep-max bench press.
Rx2: 800m run
INTENDED STIMULUS
- Hard 1-mile run effort followed by a heavy 5-rep bench press.
- Around 5 sets to build to a heavy 5-rep bench press.
- 2:00 rest between bench press sets.
| 1st | 135 Rx | Marnie Mon, Apr 8, 2024 | | 2nd | 120 Rx | Nidia Mon, Apr 8, 2024
Julia F Mon, Apr 8, 2024 | | 3rd | 105 Rx | Lindsey C Mon, Apr 8, 2024 | | 1st | 295 Rx | Andrew Mon, Apr 8, 2024 | | 2nd | 285 Rx | Jackson Mon, Apr 8, 2024 | | 3rd | 250 Rx | Carson C Mon, Apr 8, 2024 |
| Andrew | 295 Rx | | | Jackson | 285 Rx | #300 for 3 😃😃 | | Carson C | 250 Rx | | | Thomas C | 245 Rx | | | Justin T | 240 Rx | | | Jeremy | 235 Rx | | | Timothy | 230 Rx | | | Caleb Nu | 225 Rx | | | Jason | 205 Rx | | | Blake P | 195 Rx | | | Cooper T | 185 7:53 Mile Rx | | | Ben S | 185.5 Rx | | | Matias | 185 Rx | | | Adam | 165 Rx | | | Greg U | 145 Rx | | | Marnie | 135 Rx | 145x4 | | Diego | 135 Rx | | | Dale | 125 Rx | | | Julia F | 120 Rx | | | Nidia | 120 Rx | 8:14 mile | | Lindsey C | 105 Rx | 8:48 mile | | Alison | 95 Rx | 100 for 3 | | Jessica L | 95 Rx | 8.09 mile | | Katie E | 90 Rx | | | Laura M | 90 Rx | 95x3. 11:20 mile | | Robbie | 85 Rx | | | Emilie | 85 Rx | | | Christine | 82 Rx | | | Cecy | 80 Rx | 85.3 | | Hope | 80 Rx | | | Erika R | 80 Rx | | | Chelsea | 80 Rx | | | Erin P | 77.5 Rx | | | Aubrey | 77.5 Rx | | | Trina | 75 Rx | | | Maddy | 75 Rx | | | Diane | 75 Rx | 80 for 4, 10:03 mile | | Dana F | 75 Rx | | | Elizabeth | 65 Rx | 70 for 4 | | Pam | 65 Rx | | | Debra | 15 Rx | |
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20240408 OPTIONAL COMPETE SKILL
(Time)
For time:
10-9-8-7-6-5-4-3-2-1:
Strict handstand push-ups
Strict chin-ups
NOTES
- Perform sustainable sets on both movements. This workout gets tough quickly, and if you go too big too quickly, you’ll slow down fast.
- Complete the round of 10 in 3 sets or less for both movements. Scale handstand push-ups to dumbbell strict presses and use a band to assist the chin-ups as needed.
| Carson C | 12:46 Rx | | | Nidia | 10 | Started at 7 reps | | Caleb Nu | 7:42 | Kipping pull-ups | | Lindsey C | Did it 👍🏻 | DB press and mod chin ups |
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20240408 OPTIONAL COMPETE ACCESSORY
(Time)
For time:
400-meter sled drag (25/45 lb)
NOTES
In Accessory – I, attach a rope or a ring strap to the sled. As you face the sled, grab the rope or ring strap and walk backward to accumulate 400 meters. The weight should allow for a smooth, steady pace across the entire distance. Go unbroken if possible.
| Dale | 10:12 Rx | | | Lindsey C | Did it 👍🏻 Rx | Really need to read instructions more |
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