DAILY WOD
 | Mon, Jun 10 2024 |  |
 | Happy Birthday: Diane |
| KELLY BROWN | 20240610 OPTIONAL COMPETE SKILL |
KELLY BROWN
(Time, Rx2, Rx3)
5 rounds for time:
440-m row
10 box jumps (24/30 in)
10 deadlifts (185/275 lb)
10 wall-ball shots (14/20 lb)
– 25:00 time cap.
Rx2: 20/24, 95/135, 10/14
Rx3: 3 Rounds, 12/20, 55/75, 6/10
INTENDED STIMULUS
- Service Cup workout 3 is the Hero workout, Kelly Brown.
- Moderate-to-longer duration effort.
- 15:00-25:00.
- Rows in 2:15 or less.
- Deadlifts in unbroken sets of 3 or more.
- Note: the original workout calls for 20/30-lb wall-ball shots; today we'll use 14/20 lb.
| 1st | 22:50 Rx | Jessica L Mon, Jun 10, 2024 | | 2nd | 25:00 Rx | Marnie Mon, Jun 10, 2024 | | 3rd | 20:06 Rx2 | Cecy Mon, Jun 10, 2024 | | 1st | 22:49 Rx | Thomas C Mon, Jun 10, 2024 | | 2nd | 24:25 Rx | Jeremy Mon, Jun 10, 2024 | | 3rd | 25:00 Rx | Carson C Mon, Jun 10, 2024 |
| Thomas C | 22:49 Rx | 30# wall ball | | Jessica L | 22:50 Rx | | | Jeremy | 24:25 Rx | 30# wall ball | | Marnie | 25:00 Rx | 4+119m | | Carson C | 25:00 Rx | 4+ 10 Deadlifts | | Zach W | 19:01 Rx2 | | | Dale | 19:45 Rx2 | Ski, 20” jump, 175 dl, 16# wall | | Cecy | 20:06 Rx2 | | | Robbie | 20:28 Rx2 | | | Dana F | 20:40 Rx2 | Step ups | | Maddy | 21:28 Rx2 | | | Jason | 22:11 Rx2 | | | Diane | 22:26 Rx2 | | | Lindsey C | 22:40 Rx2 | 125#, 440m ski, everything else Rx | | Harley | 22:54 Rx2 | 125# DL | | Justin U | 23:08 Rx2 | | | Maddie | 23:24 Rx2 | | | Trina | 23:47 Rx2 | Step ups | | Greg U | 23:56 Rx2 | | | Kristen | 25:00 Rx2 | | | John R | 25:00 Rx2 | 4+440m | | Laura M | 27:14 Rx2 | | | Alex D | 13:30 Rx3 | | | Debra | 14:01 Rx3 | Step ups | | Alice | 17:00 Rx3 | #65 | | Ginny | 20:00 Rx3 | | | Breanna | 20:20 Rx3 | 4 rds @125/16' | | Blake P | 23:07 Rx3 | 175, step ups | | Susan | 25:00 Rx3 | 3 +5 wb with #75 dl | | Mindy | 14:23 | 3 rounds | | Andrew | 19:27 | GHDs, Good mornings | | Chase To | 20:00 | modwod | | Christine | 23:45 | MOD -ate it on the box! :( | | Scott P | 25:00 | scaled | | Katie E | ✔️ | 3 rounds |
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20240610 OPTIONAL COMPETE SKILL
(Check In)
FREESTANDING HANDSTAND PUSH-UP PRACTICE
Spend 20:00-30:00 practicing the following progression:
- Headstand
- Headstand with knees to chest
- Kick to a handstand and hold
- Kick to a handstand, hold, and lower back to the headstand
- Multiple freestanding handstand push-ups
STIMULUS & GOALS
- Perform all steps of the progression 1 foot off of a wall with a mat for your head. - Only use the wall if you lose balance as you work on a freestanding handstand and handstand push-up.
STRATEGY
- Headstand: Start in a frog stand and extend both legs above your body with your head and hands on the ground in the tripod position.
- Headstand with knees to chest: Once in the headstand, slow bring your knees to your chest and then re-extend them back above your body.
- Kick to a handstand: Once in the headstand, bring your knees towards your chest in a controlled fashion. While extending your legs back above your body, think about driving your heels to the sky. As you drive your heels to the sky and you build momentum, press with your arms to complete the freestanding handstand.
- Kick to a handstand, hold, and lower back to headstand: If you can’t hold a freestanding handstand, use the wall for assistance. Once you kick up, hold for a second or two and then slowly bring your head back down to a headstand by bringing your head in front of your hands, and your feet/legs have a slight backward lean to counterbalance. This can also be completed with a leg or two on the wall for assistance.
| Jason | Yes | | | Lindsey C | Yes | This is dumb. | | Thomas C | Yes | May be dumb, but we got better |
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