DAILY WOD
 | Tue, Jun 4 2024 |  |
 | Gymversary: Rylee(4) & Jordan F(4) |
| 20240604 PRE-WOD SKILL | 20240604 METCON | 20240604 OPTIONAL COMPETE STAMINA | 20240604 OPTIONAL COMPETE ACCESSORY |
20240604 PRE-WOD SKILL
(Check In)
Accumulate:
50 alternating wall-facing handstand shoulder taps
Or…
150-ft handstand walk
| Trina | Yes | Wall facing shoulder taps | | Jason | Yes | Wall facing shoulder taps | | Jamie | Yes | Wall facing shoulder taps | | Jeanne | Yes | Wall shoulder taps | | Dana F | Yes | Wall shoulder taps | | Diane | Yes | Hip Extensions (pec injury) | | Alice | Yes | Wall plank holds | | Dustin | Yes | Wall shoulder taps | | Cecy | Yes | | | Nidia | Yes | HSW | | Thomas C | Yes | HSW | | Carson C | Yes | Wall facing shoulder taps | | Lauren S | Yes | Feet elevated shoulder taps | | Breanna | Yes | Feet elevated shoulder taps | | Justin U | Yes | Wall facing shoulder taps | | Laura M | Yes | Wall facing shoulder taps | | Megan M | Yes | Wall facing shoulder taps | | Kherri | Yes | 150 ft handstand walk | | Hope | Yes | Handstand walk to wall | | Jeremy | Yes | HSW | | Marnie | Yes | Plank shoulder taps | | Jackson | Yes | HSW | | Erika R | Yes | HSW | | Lindsey C | Yes | Wall Shoulder Taps |
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20240604 METCON
(Rounds, Rx2, Rx3)
AMRAP 10:
20 alternating walking lunges
2 wall walks
20 sit-ups
2 wall walks
Rx2: 1 wall walk
Rx3: 4 inchworms + push-up
INTENDED STIMULUS
- 4-7 rounds.
- Unbroken lunges.
- Wall walks in :30 or less.
| 1st | 6 Rx | Nidia Tue, Jun 4, 2024 | | 2nd | 5+26 Rx | Jamie Tue, Jun 4, 2024 | | 3rd | 5+15 Rx | Kherri Tue, Jun 4, 2024 | | 1st | 6+15 Rx | Thomas C Tue, Jun 4, 2024 | | 2nd | 5+43 Rx | Jeremy Tue, Jun 4, 2024 | | 3rd | 5+20 Rx | Jackson Tue, Jun 4, 2024 |
| Thomas C | 6+15 Rx | | | Nidia | 6 Rx | | | Jeremy | 5+43 Rx | | | Jamie | 5+26 Rx | | | Jackson | 5+20 Rx | | | Kherri | 5+15 Rx | | | Justin U | 4+20 Rx | | | Hope | 4+2 Rx | | | Dustin | 4 Rx | | | Marnie | 4 Rx | | | Erika R | 4 Rx | | | Lindsey C | 4 Rx | | | Laura M | 3+20 Rx | | | Jason | 2+22 Rx | | | Cecy | 5+27 Rx2 | | | Megan M | 5+22 Rx2 | | | Dana F | 4+20 Rx2 | | | Jeanne | 3+36 Rx2 | | | Lauren S | 3+20 Rx2 | Partial WW | | Alice | 5+11 Rx3 | | | Carson C | 4+35 Rx3 | 15 goblet squats (50lb) | | Diane | 4+32 Rx3 | :30 plank hold | | Breanna | 3+26 | Air squats, partial WW | | Trina | 2+30 | 1 PROM wall walk |
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20240604 OPTIONAL COMPETE STAMINA
(Calories)
10 sets for calories:
:30 bike at 60 RPMs
:20 bike at 70 RPMs
:10 bike at 80+ RPMs
1:00 bike sub 60 RPMs
NOTES
- 150 calories or more across the entire effort.
| Jeremy | 272.7 Rx | | | Thomas C | 231.5 Rx | | | Carson C | 225 Rx | Echo Bike |
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20240604 OPTIONAL COMPETE ACCESSORY
(Check In)
3 sets:
:20 single-arm ring plank hold (right)
:20 single-arm ring plank hold (left)
20 GHD hip extensions
NOTES
- For Accessory – I, lower a single ring down to a few inches off the ground. You can decrease the difficulty of the plank hold by walking your feet forward to make your body more vertical. Choose an option that allows you to complete each plank hold in 2 sets or less.
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