DAILY WOD
 | Fri, Jun 21 2024 |  |
| 20240621 PRE WOD STRENGTH | 20240621 METCON | 20240621 OPTIONAL COMPETE STRENGTH | 20240621 OPTIONAL COMPETE ROPE CLIMB PRACTICE |
20240621 PRE WOD STRENGTH
(Weight)
4 sets:
3 deadlifts
– Build to a heavy set of 3.
| 1st | 235 Rx | Katie E Fri, Jun 21, 2024 | | 2nd | 215 Rx | Trina Fri, Jun 21, 2024 | | 3rd | 210 Rx | Amberly Fri, Jun 21, 2024 | | 1st | 435 Rx | Tom Fri, Jun 21, 2024 | | 2nd | 417.5 Rx | Max Fri, Jun 21, 2024 | | 3rd | 415 Rx | Thomas C Fri, Jun 21, 2024 |
| Tom | 435 Rx | | | Max | 417.5 Rx | | | Thomas C | 415 Rx | | | Andrew | 405 Rx | | | Justin U | 365 Rx | | | Jason | 365 Rx | | | Blake P | 275 Rx | | | Katie E | 235 Rx | | | Trina | 215 Rx | | | Amberly | 210 Rx | | | Maddy | 205 Rx | | | Erika R | 195 Rx | | | Dale | 195 Rx | | | Laura M | 195 Rx | | | Hope | 195 Rx | | | Matt Br | 185 Rx | | | Jeanne | 165 Rx | | | Kelley | 155 Rx | | | Maddie | 155 Rx | | | Elizabeth | 155 Rx | | | Diane | 155 Rx | | | Scott P | 155 Rx | | | Robbie | 155 Rx | | | Melissa B | 145 Rx | | | Kelly S | 145 Rx | | | Rebecca P | 145 Rx | | | Kelly P | 145 Rx | | | Debra | 100 Rx | | | Alice | 100 Rx | | | Ginny | 50 Rx | | | Sarah Y | no lift Rx | |
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20240621 METCON
(Time, Rx2, Rx3)
Every 2:00 for 8 rounds:
5 deadlifts
10 wall-ball shots (14/20 lb) (10/11 ft)
– Athlete’s choice for deadlift load (suggested 185/275 lb).
- Score is time when the 8th round is finished.
Rx2: 10/14 (10/11 ft), ~125/185
Rx3: 6/10 (9/10 ft), ~65/95
INTENDED STIMULUS
- Rounds complete in 1:00 or less; 1:00 or more for rest.
- Combination of heavy lifting and conditioning work.
- Unbroken deadlifts, adding load if mechanics are sound.
- Unbroken wall-ball shots to a higher-than-usual target.
| 1st | :55 Rx | Amberly Fri, Jun 21, 2024 | | 2nd | :29 Rx2 | Erika R Fri, Jun 21, 2024 | | 3rd | :32 Rx2 | Hope Fri, Jun 21, 2024
Robbie Fri, Jun 21, 2024 | | 1st | :27 Rx | Justin U Fri, Jun 21, 2024 | | 2nd | :28 Rx | Thomas C Fri, Jun 21, 2024 | | 3rd | :34 Rx | Jason Fri, Jun 21, 2024 |
| Justin U | :27 Rx | 240, 20 | | Thomas C | :28 Rx | 275 | | Jason | :34 Rx | 275 Deadlift | | Amberly | :55 Rx | 185, 14 | | Tom | :55 Rx | | | Max | 1:17 Rx | | | Blake P | :28 Rx2 | | | Dale | :28 Rx2 | | | Erika R | :29 Rx2 | | | Andrew | :32 Rx2 | | | Robbie | :32 Rx2 | | | Hope | :32 Rx2 | 125# | | Jeanne | :34 Rx2 | | | Maddie | :36 Rx2 | | | Rebecca P | :36 Rx2 | 105# | | Kelly P | :37 Rx2 | 105# | | Kelly S | :41 Rx2 | | | Matt Br | :43 Rx2 | | | Elizabeth | :50 Rx2 | | | Trina | :53 Rx2 | 135# DL 10# WB | | Maddy | :53 Rx2 | 155, 14 | | Laura M | 1:00 Rx2 | | | Diane | 1:15 Rx2 | | | Alice | :36 Rx3 | | | Scott P | :42 Rx3 | #115 dl | | Melissa B | :43 Rx3 | 105#, 10# (9’) | | Ginny | :45 Rx3 | | | Katie E | ✔️ Rx | | | Sarah Y | mod wod | scaled |
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20240621 OPTIONAL COMPETE STRENGTH
(Weight)
5 sets for load:
10 close-grip bench presses
NOTES
- Rest as needed and build to your heaviest set of 10.
- Use a spotter for this session if possible. If you are alone, be sure to not push to failure and be smart about the load you are lifting.
| Thomas C | 205 Rx | 225 (9 reps) | | Jason | 185 Rx | |
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20240621 OPTIONAL COMPETE ROPE CLIMB PRACTICE
(Time)
Set 1:
3:00 jump and grab (no foot hook)
2:00 bike
Set 2:
3:00 jump and establish foot hook
2:00 standing bike
Set 3:
3:00 jump, establish foot hook, and 1 pull
2:00 bike
Set 4:
3:00 full rope climb
2:00 standing bike
STIMULUS & GOALS
- This is an opportunity to practice complex skills in a low-intensity environment.
- Be more efficient climbing rope.
- Treat the bike as a recovery, not a workout. This is an opportunity to focus on your footwork during the rope climb. Only if you feel really good about your footwork should you consider pushing faster on the bike. By pushing harder on the bike, you increase the difficulty in your ability to climb the rope.
- Jump and grab (no foot hook) | Start a couple of steps away from the rope. When you are ready, jump as far up the rope as you can and grab with both hands. Once you grab, hang from that position without locking in your feet. Try to hold for 2 seconds and then come down. The goal in this step is max height on the first jump.
- Jump and establish foot hook | Start this step exactly how you started the previous step. However, this time establish your foot hook on the rope. After you jump and grab the rope, lean back and bring your knees to your elbows. Then look to establish your foot hook and stand up. The goal of this step is to see how high you can get on the rope without doing any pulling with your arms.
- Jump, establish, and 1 pull | Repeat the same steps from the previous set, but now add in one pull.
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