Daily WOD
 | Mon, Jun 24 2024 |  |
 | Happy Birthday: Megan S |
| 20240624 METCON | 20240624 POST WOD SKILL | 20240624 OPTIONAL COMPETE GRUNT WORK | 20240624 OPTIONAL COMPETE SKILL |
20240624 METCON
(Time, Int, Sc)
4 rounds for time:
800-m run
75 double-unders
Rx2: 25 double unders
Rx3: 3 rounds: 600m run, 25 single unders
INTENDED STIMULUS
- 18:00-25:00.
- Runs in 3:30-5:00.
- Double-unders in :45-1:30.
| 1st | 25:10 Rx | Mari Mon, Jun 24, 2024 | | 2nd | 25:22 Rx | Jessica L Mon, Jun 24, 2024 | | 3rd | 25:43 Rx | Lindsey H Mon, Jun 24, 2024 | | 1st | 19:46 Rx | Jeremy Mon, Jun 24, 2024 | | 2nd | 23:45 Rx | Matt Br Mon, Jun 24, 2024 | | 3rd | 23:46 Rx | Thomas C Mon, Jun 24, 2024 |
| Jeremy | 19:46 Rx | Bike/run mix | | Matt Br | 23:45 Rx | | | Thomas C | 23:46 Rx | | | Justin T | 24:22 Rx | Bike | | Mari | 25:10 Rx | | | Jessica L | 25:22 Rx | | | Lindsey H | 25:43 Rx | | | Nidia | 28:25 Rx | | | Jason B | 29:33 Rx | 1,000m row | | Rebecca P | 19:24 Int | 600m, 75 singles | | Marnie | 19:45 Int | Bike, 40 dubs | | Julia F | 22:09 Int | Singles | | Cooper T | 22:49 Int | | | Justin U | 23:07 Int | 100 singles | | Andrew | 24:20 Int | Singles | | Dale | 24:38 Int | 800m, 75 SU | | Maddy | 24:41 Int | 75 singles | | Christine | 24:56 Int | 800, 100 Singles | | Mindy | 25:06 Int | 2400 bike, 75 singles | | Maddie | 25:15 Int | 600 for two rounds | | Adam | 25:42 Int | Singles | | Cecy | 26:02 Int | 800m run, 25 doubles + 50 singles each rd | | Blake P | 26:12 Int | | | Zach W | 26:33 Int | Singles | | Kelly S | 26:55 Int | Singles | | Scott P | 29:21 Int | Singles | | Diane | 29:37 Int | | | Debra | 16:57 Sc | | | Alice | 17:15 Sc | Singles | | Susan | 19:03 Sc | Row/singles | | Laura M | 21:24 Sc | 1 mile total/ 75 single | | Elizabeth | 22:51 Sc | 800,800,600,600runs. 100singlesx4 | | Laura B | 25:08 Sc | | | Trina | 20:03 | 1600m bike. 75 singles | | Katie E | ✔️ | singles | | Kherri | ☑️ | Bike |
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20240624 POST WOD SKILL
(Check In)
On a 3:00 clock:
1:00 V-ups
1:00 tuck-ups
1:00 hollow rocks
– No rest between movements.
| Trina | Yes | | | Jason B | Yes | | | Justin U | Yes | | | Maddy | Yes | | | Zach W | Yes | | | Mindy | Yes | | | Dale | Yes | | | Thomas C | Yes | | | Jessica L | Yes | | | Blake P | Yes | | | Laura B | Yes | | | Nidia | Yes | Yes | | Rebecca P | Yes | | | Mari | Yes | | | Laura M | Yes | | | Marnie | Yes | | | Jeremy | Yes | | | Lindsey H | Yes | | | Kherri | Yes | | | Kelly S | Yes | |
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20240624 OPTIONAL COMPETE GRUNT WORK
(Time)
For time:
10-8-6-4-2
Sandbag over the shoulder (100/150 lb)
– Perform a 100-ft sandbag carry after each set.
NOTES
- The workout is meant to be a sprint effort and challenge you to move an odd object quickly.
- Finish in less than 10 minutes.
- The sandbag should be moderately heavy and allow you to complete all sets with minimal rest between reps.
- Each sandbag carry should be unbroken.
| Thomas C | 10:00 | Accidentally did 100# | | Jason B | …. Rx | No idea my time. Completed. 😂 | | Jeremy | ✅ Rx | Didn’t run a clock |
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20240624 OPTIONAL COMPETE SKILL
(Time)
EMOM 8:
2 dumbbell overhead squats/arm
Rest 1:00
EMOM 8:
1 dumbbell Turkish get-ups/arm
STIMULUS & GOALS
- This is an opportunity to practice complex skills and difficult positions in a low-intensity environment.
- Worry less about the loading and focus on being in the right position at the right time.
- Dumbbell overhead squats: Focus on pressing up, on the dumbbell and keeping it over the body as you squat. This may require you to rotate your body towards the overhead dumbbell. You may also have to pull back and open up the shoulder a little more to keep it over your body.
- Dumbbell Turkish get-up: Focus on keeping your arm locked out the entire time and keeping the dumbbell over your body. The further the object gets away from the body, the more difficult the movement will be.
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