DAILY WOD
 | Fri, Jun 28 2024 |  |
| OPERATION RED WINGS | 20240628 OPTIONAL COMPETE STRENGTH | 20240628 OPTIONAL COMPETE ACCESSORY |
OPERATION RED WINGS (Time, Rx2, Rx3) For time with a partner: Run 1,200 m then… 16 rounds of: 8 toes-to-bars 8 burpee box jumps (20/24 in) then… 47 goblet squats (53/70 lb) Rx2: knees to chest, 6 burpee box jumps, 35/53 lb Rx3: knee raises, 6 burpee box jumps (12 in), 18/26# INTENDED STIMULUS - 25:00-35:00. - Run in 5:00-7:30. - Toes-to-bars in :15-:30. - Burpee box jumps in :40-1:00. - Goblet squats in 2:00-3:00. - Run together - Split all other work evenly with one person working at a time. - One partner completes a full round of the couplet before switching.
| 1st | 26:08 Rx | Mari Fri, Jun 28, 2024 | | 2nd | 26:55 Rx | Julia F Fri, Jun 28, 2024 | | 3rd | 29:25 Rx | Kelley Fri, Jun 28, 2024 | | 1st | 27:15 Rx | Justin U Fri, Jun 28, 2024 | | 2nd | 28:25 Rx | Thomas C Fri, Jun 28, 2024 | | 3rd | 28:28 Rx | Caleb Nu Fri, Jun 28, 2024 |
| Mari | 26:08 Rx | | | Julia F | 26:55 Rx | Solo | | Justin U | 27:15 Rx | Solo | | Thomas C | 28:25 Rx | | | Caleb Nu | 28:28 Rx | W/ Tom | | Kelley | 29:25 Rx | Solo | | Jason | 33:00 Rx | | | Justin T | 33:00 Rx | | | Marnie | 33:25 Rx | | | Kherri | 33:25 Rx | | | Amberly | 37:30 Rx | | | Andrew | 20:58 Rx2 | | | Cooper T | 21:51 Rx2 | RX Reps, 70 KB, Knees to Chest | | Dale | 23:47 Rx2 | | | Blake P | 23:47 Rx2 | | | Kelly S | 26:08 Rx2 | | | Rebecca P | 26:15 Rx2 | W/ Kelly | | Kelly P | 26:15 Rx2 | W/ Rebecca | | Trina | 28:03 Rx2 | 2400m bike | | Maddy | 28:03 Rx2 | | | Lindsey C | 28:25 Rx2 | 53# | | Tom | 28:28 Rx2 | W/ Tom | | Diane | 30:15 Rx2 | | | Jeanne | 31:01 Rx2 | | | Elizabeth | 31:01 Rx2 | | | Laura M | 31:50 Rx2 | W/ Whitney. T2B | | Scott P | 32:29 Rx2 | | | Steven W | 32:29 Rx2 | | | Brandon | 33:25 Rx2 | | | Carson C | 36:30 Rx2 | Solo - Rx reps but 53KB | | Debra | 18:40 Rx3 | No partner | | Pam | 29:57 Rx3 | | | Susan | 29:57 Rx3 | | | Alice | 29:57 Rx3 | | | Whitney | 31:50 Rx3 | W/ Laura | | Mindy | 22:59 | 4 rounds, no partner | | Katie E | 37:30 | scaled |
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20240628 OPTIONAL COMPETE STRENGTH (Weight) Every 2:00 for 3 sets: 1 bench press Every 2:00 for 3 sets: 3 bench presses Every 2:00 for 3 sets: 5 bench presses NOTES - Building pressing strength and stamina. - Decrease loading as reps increase. - Perform the singles at 85-100% of 1-rep-max bench press. - Perform the sets of 3 at 80-90% of 1-rep-max bench press. - Perform the sets of 5 at 75-85% of 1-rep-max bench press. - 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.
| 1st | 145 Rx | Marnie Fri, Jun 28, 2024 | | 2nd | 95 Rx | Laura M Fri, Jun 28, 2024 | | 1st | 225 Rx | Carson C Fri, Jun 28, 2024 Caleb Nu Fri, Jun 28, 2024 Thomas C Fri, Jun 28, 2024 | | 2nd | 185 Rx | Tom Fri, Jun 28, 2024 Jason Fri, Jun 28, 2024 |
| Thomas C | 225 Rx | | | Caleb Nu | 225 Rx | 265, 245, 225 | | Carson C | 225 Rx | | | Jason | 185 Rx | | | Tom | 185 Rx | | | Marnie | 145 Rx | | | Laura M | 95 Rx | |
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20240628 OPTIONAL COMPETE ACCESSORY (Check In) 3 sets: 10 dumbbell windmills/arm 20 GHD hip extensions :30 GHD hip extension hold NOTES - In Accessory – I, use a dumbbell or kettlebell load on the windmills that allows you to perform 10 unbroken reps. - If you do not have a GHD, perform good mornings for the hip extensions and a plank hold for the hip extension hold.
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