DAILY WOD
 | Sat, Aug 10 2024 |  |
| 20240810 METCON | 20240810 OPTIONAL COMPETE METCON | 20240810 OPTIONAL COMPETE SKILL |
20240810 METCON
(Rounds, Rx2, Rx3)
AMRAP 20:
50 single-DB box step-ups (20/20 in) (20/35 lb)
50 single-DB walking lunges (20/35 lb)
100-m single-DB carry
– Carry the dumbbell anyhow.
Rx2: 15/25 lb
Rx3: 12 in box, walking lunges, 100-m jog
INTENDED STIMULUS
- 2-5+ rounds.
- CHAD1000X prep workout.
- Longer duration, grunt-style workout.
- Step-ups and lunges both in 3:00 or less.
| 1st | 3+40 Rx | Nidia Sat, Aug 10, 2024 | | 2nd | 3+3 Rx | Lindsey C Sat, Aug 10, 2024 | | 3rd | 2+96 Rx | Amberly Sat, Aug 10, 2024 | | 1st | 3+5 Rx | Justin U Sat, Aug 10, 2024 | | 2nd | 2 Rx | Jason Sat, Aug 10, 2024 | | 3rd | 4+6 Rx3 | Thomas C Sat, Aug 10, 2024 |
| 1st | 3+40 Rx | Nidia Sat, Aug 10, 2024 | | 2nd | 3+3 Rx | Lindsey C Sat, Aug 10, 2024 | | 3rd | 2+96 Rx | Amberly Sat, Aug 10, 2024 | | 1st | 3+5 Rx | Justin U Sat, Aug 10, 2024 | | 2nd | 2 Rx | Jason Sat, Aug 10, 2024 | | 3rd | 5 Rx3 | Carson C Sun, Aug 11, 2024 |
| Nidia | 3+40 Rx | | | Justin U | 3+5 Rx | | | Lindsey C | 3+3 Rx | | | Amberly | 2+96 Rx | | | Kristen | 2+75 Rx | | | Jason | 2 Rx | | | Lynda | 3 Rx2 | | | Thomas C | 4+6 Rx3 | Broke back version | | Katie E | CRUSHED IT! Rx | |
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20240810 OPTIONAL COMPETE METCON
(Time)
For time:
400-meter run
30 toes-to-bars
400-meter run
10 wall walks
400-meter run
30 toes-to-bars
400-meter run
STIMULUS & GOALS
- 12:00-18:00.
- Moderate time domain pyramid style workout.
- Runs in 2:00 or less.
- At least 3 wall walks per minute.
- Toes-to-bars in 3:00 or less.
- Use the runs as recovery. Don’t push the pace unless you know you can keep moving on the toes-to-bars and the wall walks.
- Instead, push the pace on the toes-to-bar and wall walks and try to get back on the run as quickly as possible knowing that you can catch your breath.
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20240810 OPTIONAL COMPETE SKILL
(Time)
Every 4:00 x 4 sets:
100-ft unbroken dumbbell farmers carry
Max unbroken strict ring dips
NOTES
- Use a challenging dumbbell load that allows for an unbroken carry.
- Scale the dips so you can accumulate at least 10 reps each round. Scale to banded, foot-assisted, or box-assisted ring dips.
- Rest with your remaining time in the 4-minute interval.
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