DAILY WOD
 | Tue, Jul 23 2024 |  |
 | Happy Birthday: Julie & Candi |
| 20240723 METCON | 20240723 POST WOD SKILL | 20240723 OPTIONAL COMPETE SKILL | 20240723 OPTIONAL COMPETE ACCESSORY |
20240723 METCON
(Time, Rx2, Rx3)
For time:
100/75-calorie row
100 box jump-overs (20/24 in)
1,000-m run
Rx2: 75/50 cals, 75 box jump overs, 800m run
Rx3: 60/45 cals, 50 box step overs, 800m run
INTENDED STIMULUS
- 11:00-16:00.
- Each movement in 5:00 or less.
- Continuous movement at a consistent pace with minimal rest.
| 1st | 17:43 Rx | Marnie Tue, Jul 23, 2024 | | 2nd | 14:30 Rx2 | Robbie Tue, Jul 23, 2024 | | 3rd | 15:31 Rx2 | Jeanne Tue, Jul 23, 2024 | | 1st | 13:50 Rx | Jeremy Tue, Jul 23, 2024 | | 2nd | 19:35 Rx | Thomas C Tue, Jul 23, 2024 | | 3rd | 21:07 Rx | Justin U Tue, Jul 23, 2024 |
| Jeremy | 13:50 Rx | | | Marnie | 17:43 Rx | | | Thomas C | 19:35 Rx | No rower on the beach, so I ran 1000m for both | | Justin U | 21:07 Rx | | | Jason | 22:52 Rx | | | Justin T | 23:05 Rx | Bike, box, row | | Robbie | 14:30 Rx2 | | | Jeanne | 15:31 Rx2 | | | Erika R | 15:38 Rx2 | | | Diane | 16:31 Rx2 | | | Jacob L | 16:45 Rx2 | | | Maddy | 17:25 Rx2 | | | Laura M | 17:55 Rx2 | | | Elizabeth | 13:31 Rx3 | Bike 35cal, 50 box step overs, 800mrun | | Dana F | 14:35 Rx3 | rx2 reps/step overs | | Nicole Hu | 16:45 Rx3 | | | Trina | 17:12 Rx3 | | | Katie E | ✔️ | 20” step-ups |
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20240723 POST WOD SKILL
(Reps, Rx2)
8 sets:
:20 double-unders
:10 rest
Rx2: DU attempts
Rx3: single unders
| Jason | Yes Rx | | | Katie E | ✔️ | Singles |
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20240723 OPTIONAL COMPETE SKILL
(Check In)
Spend 20:00-30:00 practicing the following progression:
1) Headstand
2) Headstand with knees to chest
3) Kick to a handstand and hold
4) Kick to a handstand, hold, and lower back to the headstand
5) Multiple freestanding handstand push-ups
STIMULUS & GOALS
- Continue to build confidence in this movement and develop a better understanding of your body in space.
- This is an opportunity to practice complex skills in a low-intensity environment.
- Perform all pieces of the progression about 1 foot off of a wall and consider using a mat of some kind for your head. Only use the wall if you lose balance or control.
- Headstand | Start in a frog stand and extend both legs above your body. Your head and hands will still be on the ground in the tripod position.
- Headstand with knees to chest | Once in the headstand, try slowly bringing your knees to your chest and then re-extending them back above your body.
- Kick to a handstand | Once in the headstand, bring your knees towards your chest in a controlled fashion. While extending your legs back above your body, think about driving your heels to the sky. As you drive your heels to the sky, this will build momentum and then you will want to press with your arms to complete the freestanding handstand.
- https://www.youtube.com/watch?v=aAErmRDDJKY
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20240723 OPTIONAL COMPETE ACCESSORY
(Time)
3 sets:
25 GHD sit-ups
:30 side plank hold/side
NOTES
- Focus on extending the knees to initiate the sit-up. Scale the range of motion as needed.
- Perform side planks from the elbow. Bend the knees to scale as needed.
- Scale the range of motion of the GHD sit-ups as needed or perform sit-ups.
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