DAILY WOD
 | Wed, Jun 12 2024 |  |
 | Happy Birthday: Grace |
| 20240612 METCON | 20240612 POST WOD SKILL | 20240612 OPTIONAL COMPETE STRENGTH |
20240612 METCON (Time, Rx2, Rx3) 7 rounds for time: 200-m run 10 DB box step-overs (20/35 lb) (20/24 in) – Use two dumbbells. Rx2: 15/20 lb Rx3: Alternating walking lunges INTENDED STIMULUS - Moderate duration workout. - 10:00-15:00. - Runs in 1:00 or less. - Unbroken dumbbell box step-over reps for most rounds.
| 1st | 11:57 Rx | Nidia Wed, Jun 12, 2024 | | 2nd | 12:03 Rx | Mari Wed, Jun 12, 2024 | | 3rd | 12:30 Rx | Jessica L Wed, Jun 12, 2024 | | 1st | 11:15 Rx | Jeremy Wed, Jun 12, 2024 | | 2nd | 11:43 Rx | Chase To Wed, Jun 12, 2024 | | 3rd | 12:23 Rx | Jackson Wed, Jun 12, 2024 |
| Jeremy | 11:15 Rx | | | Chase To | 11:43 Rx | | | Nidia | 11:57 Rx | | | Mari | 12:03 Rx | | | Jackson | 12:23 Rx | | | Jessica L | 12:30 Rx | | | Thomas C | 12:53 Rx | | | Lindsey C | 13:03 Rx | | | Marnie | 13:56 Rx | | | Jeanne | 14:43 Rx | | | Katie E | 15:22 Rx | | | Maddie | 15:48 Rx | | | Jason | 17:16 Rx | | | Kherri | 17:34 Rx | Row | | Tom | 17:40 Rx | | | Greg U | 19:51 Rx | | | Kelly P | 13:49 Rx2 | | | Megan M | 14:15 Rx2 | | | Robbie | 14:20 Rx2 | | | Dale | 14:30 Rx2 | One 35# db; 24” | | Rebecca P | 14:54 Rx2 | | | Mindy | 15:01 Rx2 | | | Dana F | 15:21 Rx2 | | | Jamie | 16:55 Rx2 | | | Debra | 17:15 Rx3 | | | Breanna | 17:45 Rx3 | 20# | | Pam | 14:31 | scaled | | Susan | 14:52 | scaled | | Ginny | 14:55 | scaled | | Alice | 16:06 | scaled | | Carson C | 25:00 | ALT. WOD - Kelly Brown | | Steven W | ✅ | scaled |
|
20240612 POST WOD SKILL (Time, Rx2, Rx3) EMOM 10: Min. 1 | 20 GHD sit-ups Min. 2 | 10 strict pull-ups Rx2: GHD to parallel/weighted sit-ups, banded pull-ups Rx3: Abmat sit-ups, vertical ring rows NOTES - All GHD sets should be unbroken; scale range of motion or reps if necessary. Scale the pull-ups to complete the 10 reps in 2 sets or less. If necessary adjust the reps or use an assistance band.
| 1st | 10:00 Rx3 | Mindy Wed, Jun 12, 2024 Jeanne Wed, Jun 12, 2024 | | 1st | 10:00 Rx | Dale Wed, Jun 12, 2024 | | 2nd | 10:00 Rx2 | Thomas C Wed, Jun 12, 2024 | | 3rd | 10:00 Rx3 | Jason Wed, Jun 12, 2024 |
| Dale | 10:00 Rx | 2strict & 5 red banded; 15,10,10,10,15 ghd | | Thomas C | 10:00 Rx2 | 7 strict pull-ups/15 GHD each round | | Jason | 10:00 Rx3 | | | Jeanne | 10:00 Rx3 | | | Mindy | 10:00 Rx3 | 4 strict PU per round | | Kelly P | ✅ Rx2 | | | Rebecca P | ✅ Rx2 | | | Kherri | ✅ Rx2 | | | Jeremy | ✅ | DB rows |
|
20240612 OPTIONAL COMPETE STRENGTH (Weight) For completion: 200-meter sandbag bear-hug carry (70/100 lb) 100-meter left-arm dumbbell overhead carry (35/50 lb) 100-meter right-arm dumbbell overhead carry 200-meter sandbag bear-hug carry – Rest as needed between movements. NOTES - Sandbag carry in 2-3 sets. - Overhead carries in 1-2 sets. - Use a moderate load that allows you to walk casually but feels challenging toward the end. - Break the sandbag carries at the 100-meter mark and rest as needed. Then, push to finish the rest of the 200 meters in one set, breaking only if really needed. - Push the overhead carries until failure, even if it means putting the dumbbells down 20 feet before the end of the 100 meters. Take longer rests during this piece and don’t try to push the pace. Longer rest breaks with quick unbroken sets is preferable to taking a lot of breaks.
| 1st | 100#/50# Rx | Jeremy Wed, Jun 12, 2024 Thomas C Wed, Jun 12, 2024 Jason Wed, Jun 12, 2024 |
| Jason | 100#/#50 Rx | Awful | | Thomas C | 100#/50# Rx | Bout 10 minutes to complete. | | Jeremy | 100#/50# Rx | |
|