DAILY WOD
 | Fri, Jul 19 2024 |  |
 | Happy Birthday: Hope |
| 20240719 METCON | 20240719 POST-WOD SKILL | 20240719 OPTIONAL COMPETE METCON | 20240719 OPTIONAL COMPETE GYMNASTICS |
20240719 METCON
(Time, Rx2, Rx3)
4 rounds for time:
10 deadlifts (155/225 lb)
30 wall-ball shots (14/20 lb) (9/10 ft)
Rx2: 105/155 lb, 10/14 lb
Rx3: 8 deadlifts (55/75 lb), 15 wall ball shots (6/10 lb)
STIMULUS & GOALS
- 6:00-11:00.
- Deadlifts in 1-2 sets in under :15-1:00 each round.
- Unbroken deadlifts for at least 2 sets.
- Wall-ball shots in 1-3 sets and in 1:00-2:00 each round.
STRATEGY
- Hold on for unbroken deadlift reps each round; manage your reps on the wall-ball shots to make this happen, potentially breaking the reps into two or three sets.
- If you break the wall-ball shots, don’t let yourself look at the ball for too long. Count to 5 and pick it back up.
| 1st | 9:04 Rx | Kherri Fri, Jul 19, 2024 | | 2nd | 10:45 Rx | Marnie Fri, Jul 19, 2024 | | 3rd | 8:39 Rx2 | Jessica T Fri, Jul 19, 2024 | | 1st | 7:34 Rx | Jason Fri, Jul 19, 2024 | | 2nd | 7:55 Rx | Thomas C Fri, Jul 19, 2024 | | 3rd | 7:59 Rx | Andrew Fri, Jul 19, 2024 |
| Jason | 7:34 Rx | | | Thomas C | 7:55 Rx | | | Andrew | 7:59 Rx | 🙃 | | Kherri | 9:04 Rx | | | Carson C | 9:49 Rx | #30 med ball | | Zach W | 10:45 Rx | | | Marnie | 10:45 Rx | | | Justin U | 11:52 Rx | | | Jessica T | 8:39 Rx2 | | | Jeanne | 8:46 Rx2 | | | Blake P | 8:55 Rx2 | scaled | | Dale | 9:18 Rx2 | | | Lindsey H | 9:51 Rx2 | #135 | | Maddy | 9:58 Rx2 | | | Matias | 10:00 Rx2 | | | Dana F | 11:20 Rx2 | | | Christine | 11:20 Rx2 | | | Laura M | 11:43 Rx2 | | | Kelly S | 12:54 Rx2 | | | Scott P | 14:14 Rx2 | prom wb | | Rebecca P | 5:22 Rx3 | #85 | | Jocelyn | 6:43 Rx3 | 65# | | Heather G | 7:30 Rx3 | | | Alison | 7:50 Rx3 | 5 rounds | | Alice | 9:47 Rx3 | #75 | | Debra | 4:31 | scaled | | Elizabeth | 7:00 | #85, WB push press | | Adam | 10:52 | scaled | | Steven W | 14:30 | scaled | | Trina | ✔️ | scaled | | Katie E | ✔️ Rx | |
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20240719 POST-WOD SKILL
(Reps)
8 sets for reps:
:20 V-ups
:10 rest
| Thomas C | 65 Rx | | | Jason | 51 Rx | | | Dale | ✅. 90 | scaled; knee raises | | Justin U | 75 | scaled | | Trina | ✔️ | scaled | | Katie E | ✔️ | scaled | | Steven W | ✔️ | scaled | | Adam | ✔️ | scaled | | Andrew | ✔️ | scaled | | Zach W | ✔️ | scaled | | Maddy | ✔️ | scaled | | Elizabeth | ✔️ | Single leg | | Kelly S | ✔️ | Scaled | | Blake P | ✅ | scaled |
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20240719 OPTIONAL COMPETE METCON
(Time)
3 rounds for time:
30 GHD sit-ups
15/20-calorie air bike
10 ring muscle-ups
STIMULUS & GOALS
- 14:00-20:00.
- Working ring muscle-ups under fatigue.
- Finish the ring muscle-ups in 3 sets or less.
- Spend no more than 1:30 on the bike.
STRATEGY
- Due to movement interference, expect the GHD sit-ups to make the ring muscle-ups more challenging. Your kip swing and transitions will be affected.
- Just move on the bike. Don’t go crazy unless you are already performing unbroken sit-ups and muscle-ups. Pushing too hard on the bike will slow you down even more on the sit-ups and muscle-ups.
- If you know that you are going to have to break up the muscle-ups on round one, consider a rep scheme that allows you to keep moving and rest minimally. Don’t push to failure. Consider 6/4 or 4/3/3 or 3/3/2/2 as potential options.
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20240719 OPTIONAL COMPETE GYMNASTICS
(Time)
4 sets:
150-ft handstand walk
– Rest 2:00-3:00 between sets.
NOTES
- Set up a 150-ft course and walk as far as possible without breaking. If you need to do a couple of down and backs due to space, that is ok too.
- If you are unable to walk on your hands or you know you will struggle with the volume, scale as needed. Reduce the distance of the walk or give yourself 1 minute to walk as far as you can. Scale to 50 alternating shoulder taps if you cannot walk on your hands.
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