DAILY WOD
 | Tue, Jun 25 2024 |  |
| 20240625 PRE WOD SKILL | 20240625 METCON | 20240625 OPTIONAL COMPETE STAMINA | 20240625 OPTIONAL COMPETE ACCESSORY | Other Results |
20240625 PRE WOD SKILL
(Check In)
Every :30 for 10 sets:
1 rep of squat therapy
– Hold the bottom for :05.
| Trina | Yes | | | Jason | Yes | | | Justin U | Yes | | | Elizabeth | Yes | Yes | | Harley | Yes | | | Alice | Yes | | | John R | Yes | | | Kristen | Yes | | | Breanna | Yes | | | Brian | Yes | | | Mari | Yes | | | Nidia | Yes | | | Cooper T | Yes | | | Cecy | Yes | | | Thomas C | Yes | | | Marnie | Yes | | | Jeremy | Yes | | | Aubrey | Yes | |
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20240625 METCON
(Reps, Rx2, Rx3)
On a 7:00 clock for reps:
10 weighted pull-ups (14/20 lb)
20 chest-to-bar pull-ups
30 kipping pull-ups
Max-reps wall-ball shots (14/20 lb) (9/10 ft)
Rx2: 6/10 lb, 15 chest to bar, 20 kipping pull-ups
Rx3: banded strict, 15 jumping chest to bar, 20 jumping pull-ups, 6/10 lb wall balls
INTENDED STIMULUS
- First set of pull-ups in under 1:30.
- Second and third sets in under 2:00 each.
- 1:30-4:00 to complete wall-ball shots.
- Accumulate 30-90 wall-ball shot reps.
| 1st | 45 Rx | Nidia Tue, Jun 25, 2024 | | 2nd | 42 Rx | Laura M Tue, Jun 25, 2024 | | 3rd | 35 Rx | Mari Tue, Jun 25, 2024 | | 1st | 65 Rx | Jeremy Tue, Jun 25, 2024 | | 2nd | 46 Rx | Thomas C Tue, Jun 25, 2024 | | 3rd | 26 Rx | Justin U Tue, Jun 25, 2024 |
| Jeremy | 65 Rx | | | Thomas C | 46 Rx | | | Nidia | 45 Rx | | | Laura M | 42 Rx | | | Mari | 35 Rx | | | Justin U | 26 Rx | | | Marnie | 24 Rx | | | Cecy | 13 Rx | | | Cooper T | 15 Rx2 | | | Elizabeth | 60 Rx3 | 10Kipping pu,20band pull-up,30 jumping c2b | | Harley | 45 Rx3 | | | Aubrey | 40 Rx3 | 30 jumping, 30 ring rows | | Trina | 36 Rx3 | | | Alice | 34 Rx3 | | | Breanna | 32 Rx3 | | | John R | 30 Rx3 | | | Kristen | 30 Rx3 | | | Brian | 24 | scaled | | Jason | ✅ | scaled | | Kherri | ☑️ Rx | |
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20240625 OPTIONAL COMPETE STAMINA
(Time)
5 rounds for time:
200-meter SkiErg
– Rest :30 between rounds.
4 rounds for time:
400-meter SkiErg
– Rest 1:00 between rounds.
3 rounds for time:
600-meter SkiErg
– Rest 1:30 between rounds.
STIMULUS & GOALS
- 27:00-33:00.
- Increase cardio endurance.
200-meter intervals:
1:42/500 meters = :40.8
1:50/500 meters = :44
2:00/500 meters = :48
400-meter intervals:
1:42/500 meters = 1:21.6
1:50/500 meters = 1:28
2:00/500 meters = 1:36
600-meter intervals:
1:42/500 meters = 2:02.4
1:50/500 meters = 2:12
2:00/500 meters = 2:24
STRATEGY
- As you warm-up, find a pace you can maintain for each distance. For example, don’t perform the first 200-meter effort in 40 seconds and your last one in 1 minute. You’re better off trying to hold 50 seconds for all 5 sets.
- You can get faster with each set, but not dramatically slower.
- Use your rest time to catch your breath and try to bring your heart rate down as much as possible. Focus on your breathing during this time.
| Thomas C | 27:39 Rx | | | Jason | 29:56 Rx | | | Lindsey C | 30:00 Rx | Echo bike calories - 10/19/29 |
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20240625 OPTIONAL COMPETE ACCESSORY
(Reps)
3 sets:
1:00 hand-release push-ups
:30 L-sit hold
NOTES
- Rest :30-1:00 between movements.
- Perform as many push-ups as possible within the minute of work. Try not to stop moving.
- Scale the L-sit hold to a tuck hold as needed to complete 30 seconds in 2 sets or fewer.
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