DAILY WOD
 | Sat, Aug 3 2024 |  |
 | Happy Birthday: Gavin |
| 20240803 PARTNER METCON | 20240803 OPTIONAL COMPETE STAMINA | 20240803 OPTIONAL COMPETE SKILL |
20240803 PARTNER METCON (Time, Rx2, Rx3) 20 rounds for time with a partner: 7 push presses (75/115 lb) 100-m run 7 burpees – One partner completes a full round at a time before switching for 10 rounds each. Rx2: 65/95, 5 burpees Rx3: 35/45, 3 burpees INTENDED STIMULUS - 18:00-28:00 for most athletes; faster for advanced athletes. - Push presses unbroken and in :10-:20. - Runs in :20-:45. - Burpees in :15-:30.
| 1st | 23:37 Rx | Marnie Sat, Aug 3, 2024 | | 2nd | 27:40 Rx | Amberly Sat, Aug 3, 2024 | | 3rd | 30:00 Rx | Lindsey C Sat, Aug 3, 2024 | | 1st | 23:29 Rx | Chase To Sat, Aug 3, 2024 Thomas C Sat, Aug 3, 2024 | | 2nd | 23:37 Rx | Jeremy Sat, Aug 3, 2024 | | 3rd | 27:02 Rx | Justin U Sat, Aug 3, 2024 Jason Sat, Aug 3, 2024 |
| Thomas C | 23:29 Rx | W/ Chase | | Chase To | 23:29 Rx | W/ Thomas | | Jeremy | 23:37 Rx | W/ Marnie | | Marnie | 23:37 Rx | W/ Jeremy | | Jason | 27:02 Rx | W/ Justin | | Justin U | 27:02 Rx | W/ Jason | | Amberly | 27:40 Rx | W/ Nya | | Lindsey C | 30:00 Rx | W/ Carlie | | Eddie | 23:29 Rx2 | W/ Thomas & Chase | | Kelly S | 27:27 Rx2 | W/ Elizabeth & Kristen | | Elizabeth | 27:27 Rx2 | W/ Kelly & Kristen | | Kristen | 27:27 Rx2 | W/ Elizabeth & Kelly | | Harley | 30:00 Rx2 | W/ Bre & John | | Breanna | 30:00 Rx2 | W/ John & Harley | | John R | 30:00 Rx2 | W/ Bre & Harley |
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20240803 OPTIONAL COMPETE STAMINA (Time) 4 sets for time: 800-meter run or 60 cal airbike – Rest 3:00 between efforts. NOTES - For this conditioning piece, hit each run or bike at 90% effort or greater. Don’t save yourself for the last set. - Your goal is to stay within 10% of your first effort. For example, if you finish the first effort in exactly 4 minutes or 240 seconds, you’ll need to complete the next three efforts each in 264 seconds or less.
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20240803 OPTIONAL COMPETE SKILL (Check In) 5 rounds: :20 sandbag hold at chest (100/150 lb) :10 rest :20 plank up-down :10 rest STIMULUS & GOALS - Challenge the midline and core musculature. - Hold or move for the entire :20 interval. - Sandbag hold | Interlock your fingertips or grab your wrist, squeeze your belly, and try not to lean back. Mentally, go to your happy place. - Plank up-down | These reps do not need to be fast. It’s all about keeping yourself moving for the entire 20-second interval. Don’t let your hips get too high in the plank. Squeeze your hips and thighs the entire time.
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