Daily WOD
 | Sat, Aug 3 2024 |  |
 | Happy Birthday: Gavin |
| 20240803 PARTNER METCON | 20240803 OPTIONAL COMPETE STAMINA | 20240803 OPTIONAL COMPETE SKILL |
20240803 PARTNER METCON
(Time, Int, Sc)
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 B 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 B | 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 Int | W/ Thomas & Chase | | Kelly S | 27:27 Int | W/ Elizabeth & Kristen | | Elizabeth | 27:27 Int | W/ Kelly & Kristen | | Kristen | 27:27 Int | W/ Elizabeth & Kelly | | Harley | 30:00 Int | W/ Bre & John | | Breanna | 30:00 Int | W/ John & Harley | | John R | 30:00 Int | 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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