DAILY WOD
 | Wed, May 29 2024 |  |
| 240529 METCON | 240529 POST WOD SKILL | 240529 OPTIONAL COMPETE STRENGTH | 240529 OPTIONAL COMPETE SKILL |
240529 METCON
(Time, Rx2, Rx3)
Every 3:00 for 5 rounds:
40 double-unders
20 wall-ball shots (14/20 lb) (9/10 ft)
– Rest the remainder of each interval.
– Score is the fastest round.
Rx2: 20 DU; (10/14 lb)
Rx3: 40 SU; 10 WB (6/10 lb)
INTENDED STIMULUS
- All rounds in 1:00-2:00.
- Double-unders in under :45.
- Unbroken wall-ball shots every round.
| 1st | :50 Rx | Nidia Wed, May 29, 2024 | | 2nd | :56 Rx | Mari Wed, May 29, 2024 | | 3rd | :59 Rx | Kherri Wed, May 29, 2024 | | 1st | :54 Rx | Ian N Wed, May 29, 2024 | | 2nd | :56 Rx | Jeremy Wed, May 29, 2024 | | 3rd | :57 Rx | Caleb Nu Wed, May 29, 2024 |
| Nidia | :50 Rx | | | Ian N | :54 Rx | | | Mari | :56 Rx | | | Jeremy | :56 Rx | | | Caleb Nu | :57 Rx | | | Kherri | :59 Rx | | | Matt Br | 1:03 Rx | | | Cooper T | 1:05 Rx | | | Jules | 1:06 Rx | | | Jason | 1:16 Rx | | | Cecy | :56 Rx2 | scaled | | Dana F | :57 Rx2 | | | Christine | :59 Rx2 | Scaled- 40 SU, 20 WB 10# | | Tom | 1:01 Rx2 | | | Carson C | 1:02 Rx2 | 40 DU / #14 ball | | Alice | :40 Rx3 | scaled | | Lynda | :53 Rx3 | | | Rebecca P | :55 Rx3 | | | Lindsey C | :56 Rx3 | 14# - Rx reps | | Andrew | 1:03 Rx3 | scaled | | Greg U | 1:11 Rx3 | 40 SU & 20 WB/14# | | Megan M | 1:22 Rx3 | | | Pam | 1:26 Rx3 | scaled | | Debra | :34 | Rx3 | | Kelly P | :49 | scaled | | Diane | :51 | scaled | | Dale | :54 | 1:01, :55, :54, :55, :56singles 14# | | Susan | :57 | scaled | | Ginny | :57 | scaled | | Trina | 1:05 | Sc 60SU 10# WB | | Julia F | 1:06 | scaled | | Maddy | 1:07 | Rx2 | | Matias | 1:10 | scaled | | Justin U | 1:13 | 80 singles w #14 | | Elizabeth | 1:15 | 80 singles, 20WB@#10 | | Scott P | 1:16 | scaled | | Alison | 1:20 | scaled | | Kristen | 1:23 | scaled | | Aniki | no time | scaled |
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240529 POST WOD SKILL
(No Results Tracked)
Rope climb practice on an 8:00 clock:
Set 1:
2:00 jump and grab (No Foot Hook)
Set 2:
2:00 jump and establish foot hook
Set 3:
2:00 jump, establish foot hook, and 1 pull
Set 4:
2:00 full rope climb
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240529 OPTIONAL COMPETE STRENGTH
(Weight)
For load:
Bench press
10-8-8-6-6
NOTES
- Welcome to week four in our Strength II bench press cycle; this is a de-load week.
- Use a weight in each set so that you can maintain solid technique with very little deviation. This loading will vary for each athlete.
- Perform a new set every 3 minutes.
Even though this is a de-load week, a spotter is always a good idea. If you are alone, be sure to not push to failure and be smart about the load you are lifting.
| 1st | 125 Rx | Marnie Wed, May 29, 2024 | | 2nd | 95 Rx | Lindsey C Wed, May 29, 2024 | | 3rd | 87.5 Rx | Alison Wed, May 29, 2024 | | 1st | 205 Rx | Tom Wed, May 29, 2024
Jason Wed, May 29, 2024 | | 2nd | 115 Rx | Greg U Wed, May 29, 2024 | | 3rd | 105. Rx | Dale Wed, May 29, 2024 |
| Jason | 205 Rx | | | Tom | 205 Rx | | | Marnie | 125 Rx | | | Greg U | 115 Rx | | | Dale | 105. Rx | 75, 85, 90, 95, 105 | | Lindsey C | 95 Rx | | | Alison | 87.5 Rx | | | Christine | 75 Rx | | | Trina | 65 Rx | | | Elizabeth | 60 Rx | |
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240529 OPTIONAL COMPETE SKILL
(Time)
4 sets:
25 seated leg raises
5 L-pull-ups
5 wall walks
NOTES
- On the seated leg raises, try to get both heels off the ground at least three inches. If this is too challenging, try to lean back as you bring your heels off the ground.
- It’s OK if you have to break the L-pull-ups into a couple of sets. Keep your legs as close to a 90-degree angle as possible. If this is too challenging, bend your legs and keep only your knees up.
- Control the descent of the wall walks. - Don’t just crash to the floor. If getting your chest to the wall is too challenging, practice getting as close to the wall as possible.
| Lindsey C | 15:00 | Banded lat pull downs/assisted leg raises |
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