Daily WOD
 | Tue, Jul 16 2024 |  |
 | Happy Birthday: Harley |
| 20240716 METCON | 20240716 OPTIONAL COMPETE STRENGTH | 20240716 OPTIONAL COMPETE STAMINA |
20240716 METCON
(Time, Int, Sc)
For time:
10-20-30-40-50
AbMat sit-ups
100-200-300-400-500
Run (meters)
– Perform a 100-m DB farmers carry (35/50 lb) after each set of sit-ups.
Rx2: 20/35 lb
Rx3: 5/10/15/20 abmat sit-ups, 100/200/300/400m run, 50m farmers carry (10/15 lb)
INTENDED STIMULUS
- 15:00-20:00.
- Longest run in 3:00 or less.
- Farmers carries in 1-2 sets and in 1:00 or less.
- 50 sit-ups in 2:00 or less.
STRATEGY
- Push the pace where you can. Jog if you can jog with the dumbbell during the farmers carries and push the pace on each of the runs.
- Breathe throughout the sit-ups and regain your strength for the next set.
| 1st | 19:01 Rx | Maddy Tue, Jul 16, 2024 | | 2nd | 19:36 Rx | Cecy Tue, Jul 16, 2024 | | 3rd | 23:41 Rx | Katie E Tue, Jul 16, 2024 | | 1st | 16:40 Rx | Carson C Tue, Jul 16, 2024 | | 2nd | 18:40 Rx | Chase To Tue, Jul 16, 2024 | | 3rd | 19:25 Rx | Cooper T Tue, Jul 16, 2024 |
| Carson C | 16:40 Rx | | | Chase To | 18:40 Rx | V-ups & #70 | | Maddy | 19:01 Rx | | | Cooper T | 19:25 Rx | | | Cecy | 19:36 Rx | | | Justin U | 20:00 Rx | | | Zach W | 22:04 Rx | | | Katie E | 23:41 Rx | | | Kherri | 24:00 Rx | | | Dana F | 18:33 Int | | | Elizabeth | 19:49 Int | Rx2+ (25#) | | Kelly S | 21:00 Int | | | Laura M | 23:13 Int | Rx2+ (25#) | | Jacob L | 25:29 Int | Accidentally ran 600 to finish | | Alice | 16:40 Sc | | | Emilie | 18:12 Sc | | | Nicole Hu | 23:50 Sc | Rx3+ 15# for 100m, Rx distance runs | | Diane | 18:41 | scaled | | Harley | - | MODWOD |
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20240716 OPTIONAL COMPETE STRENGTH
(Weight)
For load:
Deadlift
5-5-5-5-5+
– Max reps on the last set.
NOTES
– Welcome to week one of our Strength II cycle where we will deadlift for the next four weeks.
– Find a heavy set of 5 deadlifts. This may not be a 5-rep-max but find your heavy 5-rep lift for the day.
– Use the same load for sets 4 and 5, but go for more than 5 reps in that final set without pushing to failure.
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20240716 OPTIONAL COMPETE STAMINA
(Reps)
10 sets:
:30 max hand-release push-ups
– Rest 1:00 between sets.
STIMULUS & GOALS
- Maintain consistent set sizes.
- Avoid working to failure.
STRATEGY
- Hold back on your effort in the first set, planning to increase the set size vs. working to failure from the start.
- The goal of this session is to build your gymnastics pressing endurance as well as to gauge your ability with this movement.
| Carson C | 168 Rx | 20/15/17/15/15/17/18/16/17/18 | | Marnie | 126 Rx | |
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