DAILY WOD
 | Wed, May 1 2024 |  |
 | Happy Birthday: Stephen |
| 20240501 PRE-WOD SKILL | 20240501 METCON | 20240501 OPTIONAL COMPETE SKILL | 20240501 OPTIONAL COMPETE STRENGTH |
20240501 PRE-WOD SKILL (Check In) 10:00-15:00 of guided skin the cat practice
| Jason | Yes | | | Justin T | Yes | | | Greg U | Yes | | | Alison | Yes | | | Elizabeth | Yes | | | Matias | Yes | | | Matt Br | Yes | | | Andrew | Yes | | | Clay P | Yes | | | Pam | Yes | | | Cecy | Yes | | | Nidia | Yes | | | Aniki | Yes | | | Alice | Yes | | | Susan | Yes | | | Kelley | Yes | | | Dale | Yes | | | Erika R | Yes | | | Kelly P | Yes | | | Katie E | Yes | | | Kherri | Yes | | | Carson C | Yes | | | Jamie | Yes | | | Lindsey C | Yes | | | Lauren S | Yes | | | Tom | Yes | | | Kelly S | Yes | | | Jeremy | Yes | | | Whitney | Yes | | | Megan M | Yes | | | Hope | Yes | | | Jackson | Yes | | | Thomas C | Yes | |
|
20240501 METCON (Reps, Rx2) 5 rounds: :30 row :30 push-ups Rest 2:00 – Score is total calories and push-up reps. Rx2: hand elevated push-ups INTENDED STIMULUS - 4/6-calories or more per row interval. - 95% effort on the rower as long as possible. - 10 or more push-ups every round in unbroken sets of 5 or more. - No rest between the row and push-ups.
| 1st | 134 Rx | Marnie Wed, May 1, 2024 | | 2nd | 132 Rx | Nidia Wed, May 1, 2024 | | 3rd | 121 Rx | Kherri Wed, May 1, 2024 | | 1st | 197 Rx | Jackson Wed, May 1, 2024 | | 2nd | 194 Rx | Carson C Wed, May 1, 2024 | | 3rd | 192 Rx | Jeremy Wed, May 1, 2024 |
| Jackson | 197 Rx | | | Carson C | 194 Rx | | | Jeremy | 192 Rx | | | Justin T | 179 Rx | | | Matt Br | 165 Rx | | | Andrew | 158 Rx | | | Jason | 149 Rx | | | Marnie | 134 Rx | | | Nidia | 132 Rx | | | Tom | 128 Rx | | | Matias | 125 Rx | | | Dale | 125 Rx | | | Kherri | 121 Rx | | | Greg U | 120 Rx | | | Cecy | 112 Rx | | | Katie E | 112 Rx | | | Lindsey C | 108 Rx | | | Clay P | 107 Rx | | | Mindy | 102 Rx | | | Kelley | 91 Rx | | | Hope | 90 Rx | | | Erika R | 89 Rx | | | Elizabeth | 88 Rx | | | Trina | 80 Rx | | | Debra | 74 Rx | | | Megan M | 123 Rx2 | | | Whitney | 95 Rx2 | | | Kelly S | 90 Rx2 | | | Pam | 87 Rx2 | | | Lauren S | 84 Rx2 | | | Kelly P | 75 Rx2 | | | Susan | 59 Rx2 | Airbike | | Jamie | 105 | MODWOD | | Alison | 92 | knee push ups | | Alice | 76 | Airbike, step-ups | | Aniki | 27 | Plank hold |
|
20240501 OPTIONAL COMPETE SKILL (Check In) Planche progression: Frog-stand lean Rocking tuck-planche Plank to tuck position Scapula push-up from planche position Push-up to tuck position Prone to push-up to tuck position Tuck-up to handstand Prone to push-up to tuck to handstand Frog stand from a crouch Plank to tuck to head touch Frog stand, extend one leg Frog stand, tap one foot Planche tap Planche taps on med ball Tuck planche Straddle planche Planche STIMULUS & GOALS - Spend 20-30 minutes practicing the steps and moving through the progression. - This is an opportunity to practice complex skills in a low-intensity environment. - Get outside of your comfort zone and practice a challenging gymnastics movement. STRATEGY - This is not the first time that we have seen this progression. To increase our capacity, continue to challenge yourself and move through the steps. The end goal may be to get to progression step 17, but this will take most athletes months to develop. Shoot to overcome one step at a time and control your body through a specific step before moving on. Don’t rush just to get to the next step. - This is an exercise that demands body awareness and control. Even in the beginning steps of the progression, you can learn a great deal about where your body is in space and learn to control your body position. - Planche progression video: https://www.youtube.com/watch?v=vDkAjwQkKKs
|
20240501 OPTIONAL COMPETE STRENGTH (Weight) For load: 5 sets: 10 deadlifts – Rest 2:00-3:00 between sets. NOTES - Focus more on technically sound, fast sets. Consider the question: How fast can you move 225 pounds with good technique? Go heavy, but also shoot to move the weight quickly, versus just grinding through 10 reps. - Aim for percentages to be between 50-60% of your best 1-rep. - Each set is meant to be unbroken. Feel free to rest with the bar at the top of the deadlift, but you should not have to let go of it at any point. - Rest 2-3 minutes between sets.
| Dale | 135, 185, 185, 205 Rx | | | Hope | 10 up to 145 Rx | |
|