DAILY WOD
 | Fri, Apr 12 2024 |  |
| 20240412 METCON | 20240412 OPTIONAL COMPETE STRENGTH | 20240412 OPTIONAL COMPETE PRACTICE |
20240412 METCON
(Time, Rx2, Rx3)
3 rounds for time:
21 power cleans (105/155 lb)
400-m run
Plank hold for time equal to run time
– Plank hold should be unbroken.
Rx2: 75/115, plank hold as much of run time as possible
Rx3: 12 power cleans (35/45); 200m run; plank hold as much of run time as possible
INTENDED STIMULUS
- 16:00-20:00.
-Power clean load that allows for 5-7 reps without rest.
- Complete the 400-meter run in less than 2:00.
- Complete the plank in under 3:00.
- Perform a plank from hands and toes or elbows and toes.
| 1st | 19:30 Rx | Nidia Fri, Apr 12, 2024 | | 2nd | 22:10 Rx | Kherri Fri, Apr 12, 2024 | | 3rd | 16:10 Rx2 | Julia F Fri, Apr 12, 2024 | | 1st | 17:38 Rx | Jeremy Fri, Apr 12, 2024 | | 2nd | 18:20 Rx | Carson C Fri, Apr 12, 2024 | | 3rd | 19:23 Rx | Jackson Fri, Apr 12, 2024 |
| Jeremy | 17:38 Rx | | | Carson C | 18:20 Rx | | | Jackson | 19:23 Rx | | | Nidia | 19:30 Rx | | | Ben S | 22:10 Rx | | | Kherri | 22:10 Rx | | | Thomas C | 24:15 Rx | | | Justin T | 14:08 Rx2 | | | Jason | 16:00 Rx2 | | | Julia F | 16:10 Rx2 | HPC | | Robbie | 17:10 Rx2 | | | Cooper T | 17:17 Rx2 | HPC | | Nicole Ha | 19:02 Rx2 | 85# | | Lindsey C | 19:12 Rx2 | | | Katie E | 20:15 Rx2 | | | Blake P | 21:00 Rx2 | | | Marnie | 21:15 Rx2 | 95# | | Dale | 21:30 Rx2 | | | Harley | 21:51 Rx2 | | | Kelley | 22:00 Rx2 | | | Eddie | 22:16 Rx2 | | | Kelly S | 23:35 Rx2 | | | Chelsea | 25:16 Rx2 | | | Debra | 10:00 Rx3 | | | Jemma | 12:37 Rx3 | | | Megan S | 13:10 Rx3 | | | Pam | 17:00 Rx3 | 45/ful1 reps/200 | | Ginny | 17:10 Rx3 | | | Jeanne | 18:45 Rx3 | 65# full reps 400m | | Mindy | 19:05 Rx3 | 21 Hang Clean 45# 300m run | | Elizabeth | 19:15 Rx3 | 55full reps 400m | | Christine | 19:32 Rx3 | 55#/full reps | | Sarah Y | 20:15 Rx3 | 55/full reps | | Adam | 20:30 Rx3 | 95/full reps | | Whitney | 21:10 Rx3 | 21 reps, 400m | | Breanna | 21:57 Rx3 | 75# | | Bob C | 22:01 Rx3 | 95/full reps | | Diane | 23:00 Rx3 | 65 for 15/400m | | Mariah | 23:30 Rx3 | 65full reps | | Molly | 24:24 Rx3 | | | Laura M | 22:00. 85lbs, 400/200 m 2 & 3 rnd | scaled |
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20240412 OPTIONAL COMPETE STRENGTH
(Weight)
For load:
Front squat
3-3-3-3-3+
– Max reps on the last set.
NOTES
- Welcome to week two of our Strength II cycle where we will front squat for four weeks.
- Find a heavy set of 3 front squats for the day.
- Use the same load for sets 4 and 5, but go for more than 3 reps in that final set without pushing to failure.
| Jeremy | 305 Rx | 305x3 / 225x15 | | Marnie | 185 Rx | |
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20240412 OPTIONAL COMPETE PRACTICE
(Time)
4 Sets:
10 alternating strict single-leg toes-to-bars
20 alternating single-leg squats
1:00 triple-unders
STIMULUS & GOALS
- Score is total triple-unders.
- No more than 20:00.
- Practicing skills with the goal of improving technique.
STRATEGY
- Strict single-leg toes-to-bars: Get your foot as close to the bar without swinging. Try leaning back and pressing down on the bar.
- Single-leg squats: Focus on keeping your heels down on every rep. Try using regular shoes if you always wear elevated heel shoes. Prioritize smooth and controlled sets with few, if any, missed reps. Advanced athletes may add load to the squats.
- Triple-unders: This is a skill that doesn’t show up too often but it’s a good one to test your coordination and the adaption between the ears. If we are not proficient with double-unders, practice those instead.
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