DAILY WOD
 | Wed, Jun 26 2024 |  |
 | Happy Birthday: Lyndsie |
| 20240626 STRENGTH PART A | 20240626 STRENGTH PART B | 20240626 OPTIONAL COMPETE SKILL |
20240626 STRENGTH PART A (Weight) Snatch for Load: 5 reps x 2 sets at 50-60% 4 reps x 3 sets at 60-70% 3 reps x 2 sets at 65-75% NOTES - This is the final week of this cycle and it is considered a de-load week. - Next week, we take a break from a structured cycle and then return on the week of July 8. - Use the same 1-rep-max to find your percentages. - 20:00 clock, to include warm-up sets - Rest as needed between sets
| 1st | 125 Rx | Kherri Wed, Jun 26, 2024 | | 2nd | 115 Rx | Nidia Wed, Jun 26, 2024 | | 3rd | 85 Rx | Jessica L Wed, Jun 26, 2024 Kristen Wed, Jun 26, 2024 | | 1st | 185 Rx | Jackson Wed, Jun 26, 2024 | | 2nd | 165 Rx | Jeremy Wed, Jun 26, 2024 | | 3rd | 150 Rx | Thomas C Wed, Jun 26, 2024 |
| Jackson | 185 Rx | | | Jeremy | 165 Rx | | | Thomas C | 150 Rx | | | Andrew | 145 Rx | | | Cooper T | 145 Rx | | | Blake P | 145 Rx | | | Tom | 145 Rx | | | Justin U | 135 Rx | | | Justin T | 135 Rx | | | Kherri | 125 Rx | | | Nidia | 115 Rx | | | Scott P | 115 Rx | | | Dale | 90 Rx | | | Kristen | 85 Rx | | | Jessica L | 85 Rx | | | Maddy | 75 Rx | | | Mari | 75 Rx | | | Christine | 75 Rx | | | Harley | 75 Rx | | | Breanna | 75 Rx | | | Lindsey C | 75 Rx | | | Mindy | 70 Rx | | | Marnie | 70 Rx | | | Cecy | 65 Rx | | | Mariah | 60 Rx | | | Diane | 60 Rx | | | Whitney | 55 Rx | | | Elizabeth | 55 Rx | | | Pam | 50 Rx | | | Rebecca P | 45 Rx | | | Kelly P | 45 Rx | | | Susan | 40 Rx | | | Alice | 35 Rx | | | Ginny | 30 Rx | |
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20240626 STRENGTH PART B (Weight) 5 sets for load: 3 cleans 2 front squats 1 jerk INTENDED STIMULUS - Heavy day relative to each athlete's capacity. - Rest 3:00 between sets. - Start at a moderate load and build. - Athlete's choice of clean and jerk variations (push vs. split jerk and power vs. squat clean). - Complex must be completed unbroken with touch-and-go cleans.
| 1st | 165 Rx | Nidia Wed, Jun 26, 2024 | | 2nd | 155 Rx | Kherri Wed, Jun 26, 2024 | | 3rd | 135 Rx | Marnie Wed, Jun 26, 2024 | | 1st | 245 Rx | Thomas C Wed, Jun 26, 2024 | | 2nd | 235 Rx | Jeremy Wed, Jun 26, 2024 Cooper T Wed, Jun 26, 2024 | | 3rd | 205 Rx | Jackson Wed, Jun 26, 2024 Justin T Wed, Jun 26, 2024 |
| Thomas C | 245 Rx | | | Cooper T | 235 Rx | | | Jeremy | 235 Rx | | | Justin T | 205 Rx | | | Jackson | 205 Rx | | | Andrew | 195 Rx | | | Justin U | 190 Rx | | | Tom | 175 Rx | | | Nidia | 165 Rx | | | Kherri | 155 Rx | | | Blake P | 135 Rx | | | Marnie | 135 Rx | | | Breanna | 120 Rx | | | Maddy | 115 Rx | | | Scott P | 115 Rx | | | Mari | 115 Rx | | | Harley | 115 Rx | | | Dale | 115 Rx | | | Lindsey C | 110 Rx | | | Jessica L | 100 Rx | | | Kristen | 95 Rx | | | Diane | 90 Rx | | | Christine | 90 Rx | | | Cecy | 90 Rx | | | Mindy | 85 Rx | | | Mariah | 85 Rx | | | Elizabeth | 80 Rx | | | Rebecca P | 70 Rx | | | Kelly P | 70 Rx | | | Pam | 65 Rx | | | Whitney | 55 Rx | | | Susan | 55 Rx | | | Alice | 50 Rx | | | Heather G | 35 Rx | | | Heather B | 35 Rx | | | Beth L | 35 Rx | | | Ginny | 30 Rx | |
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20240626 OPTIONAL COMPETE SKILL (Check In) On a 15:00 Clock: From 0:00-5:00: Handstand walk practice From 5:00-10:00: AMRAP 5: 1 skin the cat (on rings) 1 strict muscle-up From 10:00-15:00: Handstand walk practice STIMULUS & GOALS - This is an opportunity to practice complex skills in a low-intensity environment. - Practice a variant of these movements that you have never done. STRATEGY - Watch the Handstand walk and Skin the cat demos before starting. - If you are a handstand walk ninja, create an obstacle course or make the walk as challenging as possible. - If you are proficient with the movements in the second AMRAP, try to perform both exercises without coming off the rings. Otherwise, break these movements up as much as you need to. Scale each of these movements to a challenging variant. If you struggle with the handstand walk, follow this progression: - Handstand hold against wall (back to wall). - Handstand hold against the wall (stomach to the wall). - Handstand hold against the wall (stomach to wall). Begin to alternate pulling one foot off the wall at a time. - Handstand hold against the wall (stomach to wall). Begin pulling both feet off the wall and trying to take a step or two forward. - Practice handstand walk in space without the wall (use a crash pad if available).
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