DAILY WOD
 | Fri, Jul 5 2024 |  |
| 20240705 METCON | 20240705 POST-WOD SKILL | 20240705 OPTIONAL COMPETE STAMINA | 20240705 OPTIONAL COMPETE GRUNT WORK |
20240705 METCON
(Rounds, Rx2, Rx3)
AMRAP 8:
20 walking lunges
20 burpees to a 6-in target
Rx2: 16 walking lunges, 15 burpees to target
Rx3: 10 walking lunges, 10 burpees
INTENDED STIMULUS
- 3-6+ rounds.
- Unbroken lunges in :20-1:00 per round.
- Unbroken burpees in :45-1:30 per round.
| 1st | 4+26 Rx | Mari Fri, Jul 5, 2024 | | 2nd | 3+32 Rx | Nidia Fri, Jul 5, 2024 | | 3rd | 3+20 Rx | Christine Fri, Jul 5, 2024
Elizabeth Fri, Jul 5, 2024 | | 1st | 4+5 Rx | Thomas C Fri, Jul 5, 2024 | | 2nd | 3+30 Rx | Brandon Fri, Jul 5, 2024 | | 3rd | 3 Rx2 | Scott P Fri, Jul 5, 2024 |
| Mari | 4+26 Rx | | | Thomas C | 4+5 Rx | | | Nidia | 3+32 Rx | | | Brandon | 3+30 Rx | | | Elizabeth | 3+20 Rx | | | Christine | 3+20 Rx | | | Maddy | 3 Rx | | | Kristen | 3 Rx | | | Trina | 2+21 Rx | | | Scott P | 3 Rx2 | | | Steven W | 2+25 Rx2 | | | Ginny | 4 Rx3 | | | Susan | 3+10 Rx3 | | | Nicole Hu | 3 Rx3 | rx 2 and 3 | | Alice | 3 Rx3 | | | Aniki | 4+10 | scaled | | Katie E | ✔️ Rx3 | |
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20240705 OPTIONAL COMPETE STAMINA
(Time)
10 sets for time:
300-meter row
– Rest 1:00 between sets.
STIMULUS & GOALS
- Score your slowest round.
- Keep each interval under 1:20.
- Maintain the same pace across all intervals.
- If you cannot complete multiple sets of the 300-meter distance in under 1:20, scale back the distances by 50-75 meters.
- Today’s session is about developing consistency. Ideally, you want to maintain the same pace across all distances.
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20240705 OPTIONAL COMPETE GRUNT WORK
(Time)
10 sets:
75-ft sled push (50/90 lb)
75-ft sled pull
– Rest 1:00 between sets.
NOTES
- Welcome to the in-between cycles week of our Strength cycles. The goal of this week’s strength sessions is to recover, realign, and prepare for the next eight-week and four-week cycles. This will commence on July 8.
- The suggested weight is added to the sled. Add a rope or a ring + strap to the sled to pull it. The rope or ring can be kept on the sled while you push and then used to pull the sled. The pull should be a backpedal, not an over-the-shoulder drag.
- Feel free to add load to the sled, but you should not have to stop moving.
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