DAILY WOD
 | Tue, Apr 16 2024 |  |
| 20240416 PRE-WOD SKILL | 20240416 PARTNER METCON | 20240416 OPTIONAL COMPETE STRENGTH | 20240416 OPTIONAL COMPETE ACCESSORY | Other Results |
20240416 PRE-WOD SKILL (Check In) Accumulate: 40 alternating handstand shoulder taps
| Trina | Yes | Handstand holds - first one! 🥳 | | Katie E | Yes | | | Dana F | Yes | | | Kherri | Yes | | | Olivia M | Yes | | | Laura M | Yes | | | Emilie | Yes | | | Dreanna | Yes | | | Caleb Nu | Yes | | | Carson C | Yes | | | Robbie | Yes | |
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20240416 PARTNER METCON (Time, Rx2, Rx3) 3 rounds for time with a partner: 40 toes-to-bars 12 wall walks – One athlete works at a time. Athletes may alternate as they see fit. Rx2: 30 toes-to-hip, 8 wall walks Rx3: 30 hanging knee raises, 8 inchworms + push-up INTENDED STIMULUS - 11:00-15:00. - Toes-to-bar reps in sets of 5 or more. - Continuous movement during the wall walks. - One partner works while the other rests.
| 1st | 8:02 Rx | Olivia M Tue, Apr 16, 2024 | | 2nd | 8:40 Rx | Kherri Tue, Apr 16, 2024 | | 3rd | 17:23 Rx | Laura M Tue, Apr 16, 2024 Dana F Tue, Apr 16, 2024 | | 1st | 6:34 Rx | Jackson Tue, Apr 16, 2024 Jeremy Tue, Apr 16, 2024 | | 2nd | 8:25 Rx | Caleb Nu Tue, Apr 16, 2024 | | 3rd | 8:40 Rx | Carson C Tue, Apr 16, 2024 |
| Jeremy | 6:34 Rx | | | Jackson | 6:34 Rx | | | Olivia M | 8:02 Rx | | | Caleb Nu | 8:25 Rx | | | Kherri | 8:40 Rx | | | Carson C | 8:40 Rx | | | Justin T | 11:40 Rx | | | Dana F | 17:23 Rx | | | Laura M | 17:23 Rx | | | Marnie | 6:43 Rx2 | Solo 20 tth/4 ww | | Katie E | 7:01 Rx2 | Full reps | | Elizabeth | 7:01 Rx2 | Full reps | | Lindsey C | 7:02 Rx2 | | | Kelly S | 7:02 Rx2 | | | Dreanna | 8:02 Rx2 | 40/12, toes to hip | | Rebecca P | 8:02 Rx2 | | | Kelly P | 8:02 Rx2 | | | Robbie | 8:25 Rx2 | Full reps | | Tom | 8:34 Rx2 | | | Trina | 5:53 Rx3 | | | Emilie | 5:55 Rx3 | | | Aubrey | 6:31 Rx3 | | | Lauren S | 6:31 Rx3 | |
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20240416 OPTIONAL COMPETE STRENGTH (Weight) For load: Front squat 1-1-1-1-1-1-1 – The final set should be the heaviest. NOTES - Welcome to week three of our Strength II cycle where we will continue to front squat for four total weeks. - Find a heavy single front squat for the day. - Keep in mind that this week is Quarterfinal week. If you want to back off the loading a bit today and build to something around 70-80%, that is perfectly ok.
| 1st | 225 Rx | Marnie Tue, Apr 16, 2024 | | 2nd | 105 Rx | Rebecca P Tue, Apr 16, 2024 Kelly P Tue, Apr 16, 2024 | | 1st | 375 Rx | Jeremy Tue, Apr 16, 2024 | | 2nd | 315 Rx | Carson C Tue, Apr 16, 2024 | | 3rd | 275 Rx | Jackson Tue, Apr 16, 2024 |
| Jeremy | 375 Rx | Failed 385 | | Carson C | 315 Rx | PR | | Jackson | 275 Rx | 285 chewed me up and spit me out | | Marnie | 225 Rx | | | Kelly P | 105 Rx | | | Rebecca P | 105 Rx | |
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20240416 OPTIONAL COMPETE ACCESSORY (Check In) 3 sets: 10 dumbbell windmills/arm 20 GHD hip extensions :30 GHD hip extension hold NOTES - Use a dumbbell or kettlebell load that allows for all 10 windmills reps to be unbroken. If you do not have a GHD, perform good mornings for the hip extensions and a plank hold for the hip extension hold.
| Lindsey C | Yes | 15# | | Katie E | Yes | 15# |
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