DAILY WOD
 | Mon, Jul 29 2024 |  |
 | Happy Birthday: Ron |
| 20240729 METCON | 20240729 OPTIONAL COMPETE METCON | 20240729 OPTIONAL COMPETE ACCESSORY |
20240729 METCON
(Rounds, Rx2, Rx3)
AMRAP 20:
15 double-DB front squats (35/50 lb)
50 double-unders
12 strict pull-ups
50-ft handstand walk
– 5 ft of handstand walking = 1 rep.
Rx2: 20/35 lb, 30 DU, 8 banded strict pull-ups, 30 handstand shoulder taps (2 shoulder taps = 1 rep)
Rx3: 10/15, 30 single unders, 8 ring rows, 30 pike shoulder taps (2 shoulder taps = 1 rep)
INTENDED STIMULUS
- 4-7+ rounds.
- Front squats in :30-1:00 and 1-2 sets.
- Double-unders in :30-1:00.
- Pull-ups in :30-:90 and in sets of 2 or more.
- Handstand walks in :30-:90 and stretches of 5 feet or more at a time.
| 1st | 5+50 Rx2 | Christine Mon, Jul 29, 2024 | | 2nd | 5+12 Rx2 | Mari Mon, Jul 29, 2024 | | 3rd | 5+10 Rx2 | Julia F Mon, Jul 29, 2024 | | 1st | 4+70 Rx | Jeremy Mon, Jul 29, 2024 | | 2nd | 4+45 Rx | Carson C Mon, Jul 29, 2024 | | 3rd | 3+65 Rx | Thomas C Mon, Jul 29, 2024 |
| Jeremy | 4+70 Rx | | | Carson C | 4+45 Rx | | | Thomas C | 3+65 Rx | | | Christine | 5+50 Rx2 | Power singles | | Mari | 5+12 Rx2 | | | Julia F | 5+10 Rx2 | 50 ft handstand walk | | Justin U | 5 Rx2 | | | Kelley | 5 Rx2 | | | Kristen | 4+53 Rx2 | Power Singles | | Cooper T | 4+50 Rx2 | 50ft walks | | Cecy | 4+37 Rx2 | Strict PU | | Diane | 4+25 Rx2 | | | Lindsey C | 4+15 Rx2 | | | Amberly | 4+6 Rx2 | 35# & 30ft walks | | Nidia | 4 Rx2 | Strict PU | | Greg U | 3+53 Rx2 | | | Maddie | 3+45 Rx2 | Power singles | | Erika R | 3+15 Rx2 | HS walk | | Kherri | 3+10 Rx2 | | | Jason | 3 Rx2 | | | Megan M | 6+15 Rx3 | | | Jenny | 5 Rx3 | | | Dale | 5 Rx3 | 35#, Blu band; singles | | Andrew | 4+53 Rx3 | Power singles | | Jocelyn | 4+53 Rx3 | | | Elizabeth | 4+51 Rx3 | | | Susan | 4+45 Rx3 | | | Marnie | 4+15 Rx3 | | | Blake P | 4+10 Rx3 | 35#,DU, strict pu | | Trina | 4+6 Rx3 | 20# | | Jenn | 4+6 Rx3 | | | Kelly P | 4+5 Rx3 | | | Jessica L | 4+4 Rx3 | 20#, banded, DU | | Alice | 4 Rx3 | | | Rebecca P | 4 Rx3 | | | Tom | 3+55 Rx3 | | | Jennifer | 3+45 Rx3 | | | Eddie | 3+15 Rx3 | | | Pam | 3 Rx3 | | | Jacob L | 2+45 Rx3 | | | Jackson | 2+88 | MODWOD | | Katie E | ✔️ | 60 shoulder taps is willllllllld | | Tyler W | ✔️ Rx2 | | | Nicole Hu | ✔️ Rx3 | |
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20240729 OPTIONAL COMPETE METCON
(Reps)
EMOM 15:
Min. 1 | 15-calorie bike
Min. 2 | 15 burpees
Min. 3 | Rest
STIMULUS & GOALS
- Calories in :50 or less.
- The burpees can consume most of the 1:00, but aim for a few seconds to spare.
- Expect to feel your lungs and legs early on.
- Stretch out the bike minute and finish at 45-50 seconds in so your heart rate doesn’t skyrocket and your legs don’t blow up.
- Find a steady pace on the burpees.
- Walk around at a slow pace and focus on your breathing during the rest minute.
| Thomas C | 150 Rx | | | Jason | 100 Rx | |
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20240729 OPTIONAL COMPETE ACCESSORY
(Time)
4 sets:
100-ft farmers carry
25 GHD sit-ups
– Rest 1:00-2:00 between sets.
NOTES
- Go as heavy as possible on the farmers carry. If you really want a challenge, use two loaded barbells. Try to stay unbroken on the GHD sit-ups. Rest as needed between movements to maintain the unbroken stimulus.
- Reduce volume and/or range of motion if not accustomed to GHD sit-ups. Scale to 25 AbMat sit-ups as needed.
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