DAILY WOD
 | Mon, Apr 15 2024 |  |
| 20240415 PARTNER METCON | 20240415 OPTIONAL COMPETE STRENGTH | 20240415 OPTIONAL COMPETE GYMNASTICS |
20240415 PARTNER METCON
(Time, Rx2, Rx3)
5 rounds for time with a partner:
400-m run
40 alternating single-leg squats
– Run together and break up the squats as needed.
Rx2: 32 alt. single leg squats to 20” box/bench
Rx3: 200m run, 30 air squats
INTENDED STIMULUS
- 15:00-20:00.
- Runs in 2:00 or less every round.
- Single-leg squat variation and target reps that athletes can complete in 2:00 or less per round.
| 1st | 19:37 Rx | Marnie Mon, Apr 15, 2024 | | 2nd | 22:27 Rx | Kherri Mon, Apr 15, 2024 | | 3rd | 15:52 Rx2 | Elizabeth Mon, Apr 15, 2024 | | 1st | 19:37 Rx | Jeremy Mon, Apr 15, 2024 | | 2nd | 15:55 Rx2 | Andrew Mon, Apr 15, 2024 | | 3rd | 17:12 Rx2 | Dale Mon, Apr 15, 2024
Eddie Mon, Apr 15, 2024 |
| Jeremy | 19:37 Rx | w/ Marnie | | Marnie | 19:37 Rx | | | Kherri | 22:27 Rx | | | Elizabeth | 15:52 Rx2 | solo 20 reps/bench | | Andrew | 15:55 Rx2 | solo | | Robbie | 16:06 Rx2 | 20 reps/16” solo | | Kelley | 16:18 Rx2 | Lonely… I mean solo | | Eddie | 17:12 Rx2 | | | Dale | 17:12 Rx2 | Prom shrimp | | Blake P | 18:24 Rx2 | | | Thomas C | 18:24 Rx2 | | | Julia F | 18:42 Rx2 | shrimp squats | | Cooper T | 18:42 Rx2 | shrimp squats | | Nidia | 19:20 Rx2 | Bench one leg squats, with Cecy | | Cecy | 19:20 Rx2 | | | Adam | 20:00 Rx2 | heel tap from box | | Diane | 20:00 Rx2 | | | Justin T | 20:36 Rx2 | | | Jemma | 20:36 Rx2 | | | Christine | 20:45 Rx2 | heel tap from box | | Pam | 22:15 Rx2 | | | Carson C | 22;27 Rx2 | Shrimp | | Katie E | 22:55 Rx2 | 40 bench pistols w/Emilie | | Emilie | 22:55 Rx2 | | | Dana F | 23:06 Rx2 | 20/18” | | Laura M | 23:06 Rx2 | 300m/Shrimp | | Jason | 23:27 Rx2 | | | Zach W | 23:27 Rx2 | | | Hope | 23:47 Rx2 | 20/16” | | Debra | 10:25 Rx3 | | | Azita | 14:10 Rx3 | solo | | Megan M | 14:57 Rx3 | | | Harley | 14:58 Rx3 | | | Breanna | 14:58 Rx3 | | | Aubrey | 17:26 Rx3 | Rx 2 pistols, 200m run | | Erika R | 17:26 Rx3 | Rx pistols, 200m runs | | Scott P | 18:32 Rx3 | solo | | Connie | 20:30 Rx3 | | | Ginny | 20:30 Rx3 | | | Susan | 22:15 Rx3 | | | Trina | 17:10 | 400 row 20 squats no partner | | Mindy | 21:51 | 300m run/20 squats to bench, no partner | | Aniki | MOD WOD | scaled |
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20240415 OPTIONAL COMPETE STRENGTH
(Weight)
For load:
Snatch, clean, or jerk:
3 reps x 2 sets at 70-80%
2 reps x 3 sets at 80-90%
1 rep x 4 sets at 90%+
NOTES
- Welcome to week 7 of our Strength I cycle. Continue to stick with the lift you chose in week 1. You can change the lift in the next 8-week cycle.
- Use a recent 1-rep-max to find your percentages.
- Take the barbell out of a rack for the jerk.
- Rest as needed between sets.
| 1st | 175 Rx | Kherri Mon, Apr 15, 2024 | | 1st | 250 Rx | Carson C Mon, Apr 15, 2024 | | 2nd | 225 Rx | Justin T Mon, Apr 15, 2024
Zach W Mon, Apr 15, 2024 | | 3rd | 105, 115, 130 Rx | Dale Mon, Apr 15, 2024 |
| Carson C | 250 Rx | | | Zach W | 225 Rx | | | Justin T | 225 Rx | | | Kherri | 175 Rx | | | Dale | 105, 115, 130 Rx | |
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20240415 OPTIONAL COMPETE GYMNASTICS
(Check In)
Spend 20:00-30:00 practicing the following progression:
Headstand
Headstand with knees to chest
Kick to a handstand and hold
Kick to a handstand, hold, and lower back to the headstand
Multiple freestanding handstand push-ups
STIMULUS & GOALS
- Continue to build confidence in this movement and a better understanding of your body in space.
- This is an opportunity to practice complex skills in a low-intensity environment.
STRATEGY
- Perform all pieces of the progression about 1 foot off of a wall, using an AbMat if desired for your head. Use the wall only if you lose balance or control as you work on the freestanding handstand and handstand push-ups.
Headstand: Start in a frog stand and extend both legs above your body. Your head and hands will still be on the ground in the tripod position.
Headstand with knees to chest: Once in the headstand, try slowly bringing your knees to your chest and then re-extending them back above your body.
Kick to a handstand: Once in the headstand, bring your knees towards your chest in a controlled fashion. While extending your legs back above your body, think about driving your heels to the sky as you drive your heels to the sky. This will build momentum as you press with your arms to complete the freestanding handstand.
Kick to a handstand, hold, and lower back to a headstand: If you cannot yet hold a freestanding handstand, use the wall for assistance. Once you kick up, hold for a second or two, then slowly bring your head back down to a
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