Daily WOD
 | Tue, Jul 2 2024 |  |
| 20240702 METCON | 20240702 OPTIONAL COMPETE SKILL | 20240702 OPTIONAL COMPETE GRUNT WORK |
20240702 METCON (Weight, Int, Sc) On an 18:00 clock: 12:00 to establish a heavy 5-rep bench press Rest 3:00 3:00 max-distance handstand walk Rx2: Max rep handstand shoulder taps Rx3: Max rep pike shoulder taps INTENDED STIMULUS - Heavy bench press relative to each athlete followed by a 25-250-ft or further handstand walk or variation. - Gymnastics skill day with a bench press appetizer.
| 1st | 140 Rx | Marnie Tue, Jul 2, 2024 | | 2nd | 130 Rx | Kherri Tue, Jul 2, 2024 | | 3rd | 125 Rx | Nidia Tue, Jul 2, 2024 | | 1st | 235 Rx | Jeremy Tue, Jul 2, 2024 Thomas C Tue, Jul 2, 2024 | | 2nd | 175 Rx | Zach W Tue, Jul 2, 2024 | | 3rd | 165 Rx | Eddie Tue, Jul 2, 2024 |
| 1st | 140 Rx | Marnie Tue, Jul 2, 2024 | | 2nd | 130 Rx | Kherri Tue, Jul 2, 2024 | | 3rd | 125 Rx | Nidia Tue, Jul 2, 2024 | | 1st | 235 Rx | Jeremy Tue, Jul 2, 2024 Thomas C Tue, Jul 2, 2024 | | 2nd | 175 Rx | Zach W Tue, Jul 2, 2024 | | 3rd | 165 Rx | Eddie Tue, Jul 2, 2024 |
| Thomas C | 235 Rx | 100’ | | Jeremy | 235 Rx | 175’ | | Zach W | 175 Rx | | | Eddie | 165 Rx | | | Marnie | 140 Rx | | | Kherri | 130 Rx | 50’ hsw | | Nidia | 125 Rx | 75’ HSW | | Lindsey C | 110 Rx | | | Katie E | 85 Rx | #90 for 3 | | Kelly S | 85 Rx | | | Megan M | 85 Rx | | | Trina | 80 Rx | | | Dana F | 75 Rx | | | Mari | 75 Rx | | | Elizabeth | 70 Rx | | | Jennifer | 65 Rx | | | Nicole Hu | 30 Rx | | | Cecy | 95 Int | | | Alice | 50 Sc | |
|
20240702 OPTIONAL COMPETE SKILL (Reps) EMOM 8: Min 1 | :30 strict toes-to-bars Min 2 | 5-10 strict ring dips NOTES - Scale toes-to-bar range of motion or adjust the movement to V-ups as needed. - Use a band for the ring dips or scale to ring support holds as needed.
| Katie E | Did a few… | Don’t worry about it. | | Trina | ✔️ | I did some tings | | Lindsey C | Some | 🙃 | | Kelly S | There were reps | Lunges |
|
20240702 OPTIONAL COMPETE GRUNT WORK (Time) For Time: 400-meter back-rack walk (1.15 x bodyweight) STIMULUS & GOALS - 9:00-14:00. - Potentially drop the bar once or twice. - Clean, jerk, and lower the bar to the back rack with control for the back-rack walk; reduce load if needed to manage this. - Walk as far as you can without putting the object down. Push through the feeling of being uncomfortable and continue to walk. If you have to drop, rest minimally before picking it back up again. - You should only be going unbroken on this walk if you are using the Rx’d load. Otherwise, plan to break during the 400-meter effort. - Brace your midsection the entire walk; consider using a belt.
| Lindsey C | ✅ | 85# | | Katie E | ✔️ | 85# | | Trina | ✔️ | I was peer pressured |
|