Daily WOD
 | Fri, Jun 14 2024 |  |
| 20240614 METCON | 20240614 POST WOD SKILL | 20240614 OPTIONAL COMPETE STAMINA | 20240614 OPTIONAL COMPETE ACCESSORY |
20240614 METCON
(Time, Sc, Fnd)
For time:
30 sumo deadlift high pulls (55/75 lb)
1:00 plank hold
30 lateral burpees over the barbell
1:00 plank hold
30 sumo deadlift high pulls
1:00 plank hold
30 lateral burpees over the barbell
– Plank hold time is accumulated.
Rx2: 20 SDLHP, :45 plank holds, 20 lateral burpees over bar
Rx3: 15 SDLHP, :30 plank holds, 15 lateral burpees over bar
INTENDED STIMULUS
- Moderate duration effort.
- 8:00-15:00.
- 10 or more unbroken sumo deadlift high pull reps at a time for most athletes and 6 or more for beginner athletes.
- Accumulate plank holds in 2:00 or less.
- Burpees in 3:00 or less.
| 1st | 11:06 Rx | Kherri Fri, Jun 14, 2024 | | 2nd | 11:15 Rx | Marnie Fri, Jun 14, 2024 | | 3rd | 13:35 Rx | Amberly Fri, Jun 14, 2024 | | 1st | 9:13 Rx | Jeremy Fri, Jun 14, 2024 | | 2nd | 10:13 Rx | Thomas C Fri, Jun 14, 2024 | | 3rd | 11:06 Rx | Dale Fri, Jun 14, 2024 |
| Jeremy | 9:13 Rx | | | Thomas C | 10:13 Rx | | | Dale | 11:06 Rx | | | Kherri | 11:06 Rx | | | Marnie | 11:15 Rx | | | Jackson | 11:33 Rx | | | Justin U | 13:22 Rx | | | Amberly | 13:35 Rx | | | Jason | 14:43 Rx | | | Adam | 16:45 Rx | kb | | Rebecca P | 8:01 Sc | | | Kelly P | 9:11 Sc | | | Jeanne | 9:22 Sc | | | Tom | 10:56 Sc | | | Robbie | 12:56 Sc | 45# full reps | | Trina | 13:35 Sc | | | Dana F | 14:17 Sc | 45# full reps | | Steven W | 16:00 Sc | | | Mindy | 12:43 Fnd | Mixture raw and rx3 | | Susan | 13:37 Fnd | | | Debra | 10:49 | scaled | | Katie E | ✔️ Rx | |
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20240614 POST WOD SKILL
(Check In)
Accumulate:
30 GHD back extensions
| Justin U | Yes | | | Trina | Yes | | | Jason | Yes | | | Mindy | Yes | | | Katie E | Yes | | | Thomas C | Yes | | | Adam | Yes | | | Jeanne | Yes | | | Steven W | Yes | | | Dana F | Yes | | | Robbie | Yes | | | Dale | Yes | Yes | | Kelly P | Yes | | | Rebecca P | Yes | | | Tom | Yes | | | Kherri | Yes | |
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20240614 OPTIONAL COMPETE STAMINA
(Calories)
6 rounds for calories:
:30 bike
:30 rest
– Hold 300/400+ watts.
– Rest 2:00
6 rounds for calories:
:20 bike
:40 rest
– Hold 350/450+ watts.
NOTES
- 75+/110+ calories.
- Use your arms to push and pull the handles.
- Get as close as you can to an unsustainable pace.
- Ok to see a drop off in calories as you progress through rounds.
- Try to use an Assault bike or Echo bike if available. If not, a C2 bike will work.
- If you do not have a bike, row or ski.
| Jason | 106 Rx | | | Dale | 90 Rx | Ski | | Marnie | Yes Rx | | | Jeremy | Yes Rx | | | Kherri | Yes Rx | |
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20240614 OPTIONAL COMPETE ACCESSORY
(Check In)
4 sets:
50-meter farmers carry
20 kettlebell goblet squats (53/70 lb)
– Rest 1:00-2:00 between sets.
NOTES
- In Accessory – I, go as heavy as possible on the farmers carry. If you really want a challenge, perform the effort with two loaded barbells.
- Choose a heavy goblet squat load that still allows you to grind through unbroken sets.
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