DAILY WOD
 | Wed, Apr 10 2024 |  |
| 20240410 PRE WOD SKILL | 20240410 METCON | 20240410 OPTIONAL COMPETE STRENGTH | 20240410 OPTIONAL COMPETE SKILL |
20240410 PRE WOD SKILL (Weight) On a 10:00 clock: Practice 5-7 sets of a power snatch + overhead squat single from the floor.
| 1st | 135 Rx | Kherri Wed, Apr 10, 2024 | | 2nd | 105 Rx | Marnie Wed, Apr 10, 2024 | | 3rd | 95 Rx | Erika R Wed, Apr 10, 2024 | | 1st | 215 Rx | Caleb Nu Wed, Apr 10, 2024 | | 2nd | 195 Rx | Jackson Wed, Apr 10, 2024 | | 3rd | 190 Rx | Thomas C Wed, Apr 10, 2024 |
| Caleb Nu | 215 Rx | | | Jackson | 195 Rx | | | Thomas C | 190 Rx | | | Blake P | 175 Rx | | | Carson C | 175 Rx | | | Justin T | 165 Rx | | | Nick Ga | 155 Rx | | | Ben S | 135 Rx | | | Kherri | 135 Rx | | | Marnie | 105 Rx | | | Erika R | 95 Rx | | | Dale | 85 Rx | | | Harley | 85 Rx | | | Breanna | 85 Rx | | | Olivia M | 85 Rx | | | Jamie | 85 Rx | | | Megan M | 75 Rx | | | Trina | 75 Rx | | | Katie E | 70 Rx | | | Christine | 65 Rx | | | Mariah | 65 Rx | | | Aidan | 55 Rx | | | Elizabeth | 50 Rx | 50 | | Erin P | 50 Rx | | | Hope | 50 Rx | | | Lauren S | 15 Rx | practice!!! | | Whitney | 15 Rx | practice!!!! |
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20240410 METCON (Calories, Rx2, Rx3) 5 x 2:30 rounds: 10 overhead squats (65/95 lb) 30 lateral hops over bar Max-calories any machine in the remaining time. – Rest 2:30 between rounds. Rx2: 20 lateral hops; 55/75 Rx3: 10 lateral hops; 35/45 INTENDED STIMULUS - Score is total calories across all rounds - Light overhead squats in unbroken sets. - Lateral hops completed in 1:00 or less. - Start on calories with 1:00 or more left on the clock.
| 1st | 91 Rx | Lindsey H Wed, Apr 10, 2024 | | 2nd | 90 Rx | Nidia Wed, Apr 10, 2024 | | 3rd | 83.7 Rx | Harley Wed, Apr 10, 2024 | | 1st | 130 Rx | Ben S Wed, Apr 10, 2024 | | 2nd | 126 Rx | Carson C Wed, Apr 10, 2024 Thomas C Wed, Apr 10, 2024 | | 3rd | 118.4 Rx | Jackson Wed, Apr 10, 2024 |
| Ben S | 130 Rx | | | Thomas C | 126 Rx | | | Carson C | 126 Rx | | | Jackson | 118.4 Rx | | | Caleb Nu | 110 Rx | | | Cooper T | 105 Rx | | | Andrew | 103 Rx | | | Stephen | 103 Rx | | | Lindsey H | 91 Rx | | | Justin T | 90 Rx | | | Nidia | 90 Rx | bike | | Harley | 83.7 Rx | | | Blake P | 81 Rx | | | Mari | 80 Rx | bike | | Marnie | 72 Rx | | | Jason | 71 Rx | | | Breanna | 70.8 Rx | | | Erika R | 68 Rx | | | Olivia M | 62.1 Rx | | | Katie E | 57 Rx | | | Dale | 113 Rx2 | 30 hops PROM squat | | Maddy | 102 Rx2 | | | Robbie | 98 Rx2 | | | Kherri | 95 Rx2 | Hops over a crack in the floor… per my history 🤪 | | Matias | 91 Rx2 | bike | | Nick Ga | 89 Rx2 | | | Adam | 84 Rx2 | bike/30 lateral hops | | Aidan | 78.7 Rx2 | 30 hops | | Christine | 78 Rx2 | 45# 30 hops :) | | Trina | 71 Rx2 | | | Julia F | 70 Rx2 | bike/55/30 lateral hops | | Cecy | 61 Rx2 | Bike | | Jamie | 50.5 Rx2 | | | Kristen | 38 Rx2 | | | Melanie | 110 Rx3 | 40#/30 lateral hops | | Diane | 100 Rx3 | 25# | | Ian N | 87 Rx3 | bike/65#/30 lateral hops | | Megan M | 84 Rx3 | 55 for 2 rounds | | Lauren S | 79 Rx3 | 30 hops | | Hope | 76 Rx3 | | | Erin P | 75 Rx3 | | | Jeanne | 71 Rx3 | 30 lateral hops | | Mariah | 69 Rx3 | 45#, 30 hops | | Sarah Y | 67 Rx3 | 45#/20 lateral hops | | Alison | 60 Rx3 | 30 lateral hops | | Whitney | 58.4 Rx3 | 30 hops | | Pam | 51 Rx3 | 40# | | Jemma | 45 Rx3 | 3 rnds | | Ginny | 34 Rx3 | bike/25# | | Connie | 58 | 25# | | Elizabeth | 56 | Row #20 DBs elbows high? | | Susan | 36 | 25# |
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20240410 OPTIONAL COMPETE STRENGTH (Weight) For load: Snatch, clean, or jerk: 3 reps x 3 sets at 70-80% 2 reps x 3 sets at 80-90% 1 rep x 3 sets at 90%+ NOTES - Welcome to week six of our Strength I cycle. Continue to stick with the lift you chose in week one. You can change the lift in the next eight-week cycle. - Use a recent one-rep-max to find your percentages. - Take the barbell out of a rack for the jerk. - Rest as needed between sets.
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20240410 OPTIONAL COMPETE SKILL (Check In) 1 set: 2:00 L-sit (accumulate) 60 seated leg raises over the dumbbell 50 dumbbell glute bridge raises (35/50 lb) 40 dumbbell good mornings STIMULUS & GOALS - Not for time. - Perform slower sets that are either large or unbroken. - Spend no more than 5:00 accumulating an L-sit. STRATEGY - Focus on moving well rather than fast. - Keep your torso as upright as possible on the leg raises. - Pause for 1 second at the top of every glute bridge.
| Dale | Yes | Yes 1/2; L sit & 60 leg raises |
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