Daily WOD
 | Mon, Aug 5 2024 |  |
 | Happy Birthday: Denise |
 | Gymversary: Julia F(2) |
| 20240805 METCON | 20240805 POST WOD SKILL | 20240805 OPTIONAL COMPETE SKILL | 20240805 OPTIONAL COMPETE GRIT |
20240805 METCON
(Time, Sc, Fnd)
2 rounds for time:
50 wall-ball shots (14/20 lb) (9/10 ft)
50 sit-ups
Rx2: 10/14 lb, 35 sit-ups
Rx3: 25 reps of each, 6/10 lb
INTENDED STIMULUS
- 7:00-12:00.
- Wall-ball shots in 3 sets or less and in 1:30-3:00.
- Sit-ups in 1:30-3:00.
| 1st | 7:28 Rx | Jules Mon, Aug 5, 2024 | | 2nd | 7:42 Rx | Jessica L Mon, Aug 5, 2024 | | 3rd | 9:05 Rx | Kelley Mon, Aug 5, 2024 | | 1st | 6:39 Rx | Jeremy Mon, Aug 5, 2024 | | 2nd | 6:45 Rx | Thomas C Mon, Aug 5, 2024 | | 3rd | 6:49 Rx | Carson C Mon, Aug 5, 2024 |
| Jeremy | 6:39 Rx | | | Thomas C | 6:45 Rx | | | Carson C | 6:49 Rx | | | Jason | 7:21 Rx | | | Jules | 7:28 Rx | | | Jessica L | 7:42 Rx | | | Andrew | 7:59 Rx | | | Cooper T | 8:32 Rx | | | Kelley | 9:05 Rx | | | Blake P | 9:05 Rx | | | Justin T | 9:05 Rx | | | Justin U | 9:14 Rx | | | Harley | 9:16 Rx | | | Maddie | 9:18 Rx | | | Lindsey C | 9:24 Rx | | | Chad | 9:32 Rx | | | Alex D | 10:03 Rx | | | Jessica T | 10:09 Rx | | | Brandon | 10:28 Rx | | | Marnie | 10:56 Rx | | | Erika R | 11:36 Rx | | | Tom | 11:56 Rx | | | Amberly | 13:06 Rx | | | Tyler W | 15:00 Rx | | | Kelly P | 7:44 Sc | | | Dale | 8:02 Sc | Rx reps | | Cecy | 8:33 Sc | rx reps | | Rebecca P | 8:34 Sc | | | Dana F | 8:40 Sc | Did all 50 | | John R | 9:50 Sc | Split | | Christine | 9:53 Sc | rx reps | | Jennifer | 11:10 Sc | | | Kristen | 11:20 Sc | 14 for first round/rx reps | | Greg U | 11:22 Sc | 50 Sit Ups | | Jacob L | 11:36 Sc | | | Laura B | 4:23 Fnd | | | Debra | 6:57 Fnd | 50 of everything did not throw ball | | Elizabeth | 7:40 Fnd | 10#/rx reps/no squat | | Ginny | 12:00 Fnd | 7x 10/10 | | Diane | 6:58 | ?? | | Dustin | 10:10 | scaled | | Sarah Y | 10:50 | scaled | | Trina | 14:16 | RX reps 10# | | Nicole Hu | ✔️ Fnd | | | Katie E | ✔️ Rx | | | Heather G | Great job! Fnd | | | Heather B | Great job! Fnd | | | Pam | Great job! | scaled | | Aniki | Mod wod | scaled | | Melanie | Great job :) | scaled |
|
20240805 POST WOD SKILL
(Check In)
On a 10:00 clock:
Low-ring muscle-up transition practice
NOTES
- Beginner: False grip ring rows + foot-assisted ring dips
- Intermediate: Low-ring transition variations
- Advanced: L-sit muscle-ups
|
20240805 OPTIONAL COMPETE SKILL
(Rounds)
AMRAP 15:
15 dumbbell rows, left arm (35/50 lb)
15 dumbbell rows, right arm
50-ft handstand walk
NOTES
- This skill session is aimed at building strength and skills. This is not meant to be turned into a blazing-hot metcon. Prioritize quality of movement over number of rounds.
- Use the handstand walk to work on a high-skill gymnastics. If you can, move fast and go for big unbroken sets. Otherwise, try to walk as far as possible in 5 attempts. Regardless, this is a great day to practice this movement!
- Challenge yourself with a heavier dumbbell. If you can do all 15 reps in a row at the Rx’d weight, go heavier if possible as long as you can do at least 5 reps in a row without putting the dumbbell down.
|
20240805 OPTIONAL COMPETE GRIT
(Weight)
10 rounds for load:
50-meter sandbag carry
– Rest 1:00 between rounds.
– Hold the object at the stomach/chest.
NOTES
STIMULUS & GOALS
- Each carry under 1:00.
- Record the heaviest unbroken carry.
- Build up to the heaviest sandbag/object that you can successfully carry for 50 meters. Use whatever you’ve got as the goal today is simply to move something heavy.
- If your arms are long enough, try interlocking your fingers or grabbing the wrist of the other arm. This will help you hang on to the object a little more easily.
| 1st | 100 Rx | Marnie Mon, Aug 5, 2024
Lindsey C Mon, Aug 5, 2024 | | 2nd | 40# for 1st 70# for 9 Rx | Christine Mon, Aug 5, 2024 | | 3rd | 70 | Katie E Mon, Aug 5, 2024 | | 1st | 150x3 Rx | Thomas C Mon, Aug 5, 2024 | | 2nd | 150 Rx | Tom Mon, Aug 5, 2024 | | 3rd | 100x9 / 150x1 Rx | Jeremy Mon, Aug 5, 2024 |
| Thomas C | 150x3 Rx | 70x1, 100x6, 150x3 | | Tom | 150 Rx | | | Jeremy | 100x9 / 150x1 Rx | | | Lindsey C | 100 Rx | 50x3; 70x4; 100x3 | | Marnie | 100 Rx | 70x9, 100x1 | | Dale | 100x 9; 150 on last 50 m Rx | | | Christine | 40# for 1st 70# for 9 Rx | 😅 | | Katie E | 70 | 4 rounds |
|
