Daily WOD
 | Tue, Apr 9 2024 |  |
 | Happy Birthday: Steven W |
| 20240409 METCON | 20240409 POST WOD SKILL | 20240409 OPTIONAL COMPETE SKILL | 20240409 OPTIONAL COMPETE GYMNASTICS |
20240409 METCON
(Time, Rx+, Sc, Fnd)
3 rounds for time:
50 sit-ups
30 deadlifts (95/135 lb)
Rx2: 30 sit-ups; 65/95
Rx3: 15 sit-ups; 15 deadlifts (55/75)
INTENDED STIMULUS
- 10:00 or less.
- Sit-ups in 2:15 or less.
- Deadlifts in 1:15 or less.
- Both movements in sets of 15 or more.
- Light and easy deadlift load.
| 1st | 9:07 Rx+ | Kherri Tue, Apr 9, 2024 | | 2nd | 6:25 Rx | Mari Tue, Apr 9, 2024 | | 3rd | 7:55 Rx | Katie E Tue, Apr 9, 2024 | | 1st | 9:28 Rx+ | Carson C Tue, Apr 9, 2024 | | 2nd | 10:44 Rx+ | Caleb Nu Tue, Apr 9, 2024 | | 3rd | 7:39 Rx | Ian N Tue, Apr 9, 2024 |
| Kherri | 9:07 Rx+ | | | Carson C | 9:28 Rx+ | | | Caleb Nu | 10:44 Rx+ | #185 | | Mari | 6:25 Rx | | | Ian N | 7:39 Rx | | | Katie E | 7:55 Rx | | | Zach W | 8:09 Rx | | | Jessica L | 8:14 Rx | | | Nicole Ha | 8:23 Rx | | | Lindsey C | 8:30 Rx | | | Hope | 8:35 Rx | | | Adam | 9:25 Rx | | | Olivia M | 9:34 Rx | | | Robbie | 9:38 Rx | | | Diego | 9:48 Rx | | | Lynda | 9:50 Rx | | | Dana F | 9:58 Rx | | | Ashleigh | 10:21 Rx | | | Justin T | 10:31 Rx | | | Clay P | 10:50 Rx | | | Laura M | 11:15 Rx | | | Elizabeth | 5:43 Sc | | | Sarah Y | 6:53 Sc | | | Kelly S | 6:58 Sc | | | Jason | 7:30 Sc | | | Jeanne | 7:39 Sc | | | Megan M | 8:05 Sc | 50 sit-ups | | Dustin | 8:40 Sc | 50-30 reps | | Trina | 9:20 Sc | | | Erin P | 9:39 Sc | 50 | | Eliana | 9:57 Sc | | | Chelsea | 11:40 Sc | 95# | | Makayla | 9:45 Fnd | | | Aubrey | 11:08 Fnd | 50-30 reps, 75# | | Lauren S | 11:23 Fnd | 25-25, 85# |
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20240409 POST WOD SKILL
(Check In)
Post-workout:
21 GHD hip extensions
15 GHD back extensions
9 GHD hip and back extensions
| Katie E | Yes | | | Elizabeth | Yes | | | Adam | Yes | | | Kelly S | Yes | | | Jessica L | Yes | | | Mari | Yes | | | Lindsey C | Yes | | | Ian N | Yes | | | Ashleigh | Yes | |
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20240409 OPTIONAL COMPETE SKILL
(Time)
For time:
5-10-15-20-25
Echo bike calories
Dumbbell hang snatches, left arm (25/35 lb)
Dumbbell hang snatches, right-arm
STIMULUS & GOALS
- Sub-10:00. 12:00 cap.
- Fast pace on the bike and dumbbell hang snatches.
- Very light dumbbell.
STRATEGY
- Push the pace on the bike but still get right to work on the dumbbell.
- Muscle snatch the dumbbell for as long as you can to move faster and then as you fatigue, move to power snatches to avoid breaking into multiple sets.
| Lindsey C | Did it but way over 12:00 Rx | | | Caleb Nu | 14:44 Rx | |
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20240409 OPTIONAL COMPETE GYMNASTICS
(No Results Tracked)
On a 15:00 Clock:
From 0:00-5:00:
Handstand walk practice
From 5:00-10:00:
AMRAP 5:
2 skin the cats (on rings)
1 strict muscle-up
From 10:00-15:00:
Handstand walk practice
STIMULUS & GOALS
- This is an opportunity to practice complex skills in a low-intensity environment.
- Practice a variant of these movements that you have never done.
STRATEGY
- If you are a handstand walk ninja, create an obstacle course or make the walk as challenging as possible.
- If you struggle with the handstand walk, follow this progression:
- Handstand hold against wall (back to wall)
- Handstand hold against the wall (stomach to the wall)
- Handstand hold against the wall and begin to alternate pulling one foot off the wall at a time (stomach to the wall)
- Handstand hold against the wall and begin pulling both feet off the wall and trying to take a step or two forward (stomach to the wall)
- Practice handstand walk in space without the wall (use a crash pad if available)
- If you are proficient with the movements in the second AMRAP, try to perform all three exercises without coming off the rings. Otherwise, break these movements up as much as you need to. Scale each of these movements to a challenging variant.
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