DAILY WOD
 | Tue, May 28 2024 |  |
| 05282024 METCON | 05282024 OPTIONAL CONDITIONING | 05282024 OPTIONAL PLANCHE PRACTICE |
05282024 METCON
(Time, Rx2, Rx3)
For Time:
21-15-9
DB deadlifts (35/50 lb)
42-30-18
Box step-ups (20/24 in)
– Use two dumbbells.
Rx2: (20/35)
Rx3: (10/15); (12/20 in)
INTENDED STIMULUS
- 5:00-8:00.
- Unbroken dumbbell deadlifts.
- First set of box step-ups in under 3:00.
| 1st | 4:19 Rx | Mari Tue, May 28, 2024 | | 2nd | 4:45 Rx | Nidia Tue, May 28, 2024 | | 3rd | 4:58 Rx | Marnie Tue, May 28, 2024 | | 1st | 4:37 Rx | Jeremy Tue, May 28, 2024 | | 2nd | 5:03 Rx | Caleb Nu Tue, May 28, 2024 | | 3rd | 6:10 Rx | Tom Tue, May 28, 2024 |
| Mari | 4:19 Rx | | | Jeremy | 4:37 Rx | | | Nidia | 4:45 Rx | | | Marnie | 4:58 Rx | | | Jules | 5:02 Rx | | | Caleb Nu | 5:03 Rx | | | Cecy | 5:04 Rx | | | Harley | 5:14 Rx | | | Kherri | 5:27 Rx | | | Tom | 6:10 Rx | | | Kelly P | 6:22 Rx | | | Diane | 5:15 Rx2 | 25# | | Elizabeth | 5:30 Rx2 | 20# | | Ian N | 5:31 Rx2 | | | Maddie | 5:32 Rx2 | 25# | | Rebecca P | 5:58 Rx2 | | | Eddie | 6:37 Rx2 | | | Mariah | 6:59 Rx2 | 25# | | Laura M | 7:04 Rx2 | 25# | | Trina | 8:57 Rx2 | Weighted step ups last 2 rounds | | Justin U | 12:51 Rx2 | Weighted step ups | | Lynda | 6:20 Rx3 | | | Breanna | 6:21 Rx3 | 35#, 16” | | Alice | 6:25 Rx3 | 15# | | Debra | 7:08 Rx3 | | | Mindy | 7:30 Rx3 | Weighted step ups 15# |
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05282024 OPTIONAL CONDITIONING
(Calories, Rx2, Rx3)
12 rounds for calories:
:30 bike
:30 rest
NOTES:
- Expect some falloff in the final rounds, but try to keep pushing all the way through.
- Test your capacity and push that redline.
- Make the most of recovery time, using the 30 seconds of rest to slow your heart rate and control your breathing.
| Carson C | 140 Rx | | | Kelly P | 60.6 Rx | | | Laura M | 59.5 Rx | |
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05282024 OPTIONAL PLANCHE PRACTICE
(No Results Tracked)
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
- 20:00-30:00 practicing the steps and moving through the progression.
- Practice complex skills in a low-intensity environment.
- Get outside of your comfort zone with a challenging gymnastics movement.
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