Daily WOD
 | Mon, Aug 12 2024 |  |
 | Happy Birthday: Gabriel L |
 | Gymversary: Breanna(2) |
| 20240812 METCON | 20240812 STRENGTH | 20240812 OPTIONAL COMPETE SKILL | 20240812 OPTIONAL COMPETE ACCESSORY |
20240812 METCON
(Rounds, Int, Sc)
AMRAP 10:
15-calorie row
10 deadlifts (125/185 lb)
Rx2: 95/135 lb
Rx3: 10 calorie row, 55/75 lb
INTENDED STIMULUS
- 6-8+ rounds.
- Calories in :30-45.
- Deadlifts completed in 1-2 sets. Go unbroken if you can!
- Anticipate rounds to slow down as fatigue accumulates.
| 1st | 5+16 Rx | Lindsey C Mon, Aug 12, 2024 | | 2nd | 5+15 Rx | Tricia Mon, Aug 12, 2024 | | 3rd | 5+6 Rx | Marnie Mon, Aug 12, 2024 | | 1st | 7+10 Rx | Jeremy Mon, Aug 12, 2024 | | 2nd | 6+2 Rx | Jason B Mon, Aug 12, 2024 | | 3rd | 5+20 Rx | Zach W Mon, Aug 12, 2024 |
| Jeremy | 7+10 Rx | | | Jason B | 6+2 Rx | | | Zach W | 5+20 Rx | | | Lindsey C | 5+16 Rx | | | Tricia | 5+15 Rx | | | Justin U | 5+9 Rx | scaled | | Marnie | 5+6 Rx | | | Andrew | 5+5 Rx | erg | | Chad | 5 Rx | | | Amberly | 4 + 15 Rx | | | Laura M | 4+9 Rx | | | Eliana | 4+5 Rx | | | Tyler W | 4 Rx | | | Jackson | 6+3 Int | | | Dale | 6 Int | 155 (ski) | | Cooper T | 5+17 Int | | | Cecy | 5+3 Int | | | Greg U | 5 Int | | | Diane | 5 Int | | | Jocelyn | 5 Int | | | Eddie | 5 Int | | | Bob C | 4+21 Int | | | Kristen | 4+18 Int | | | Kelley | 4+11 Int | 105# | | Megan M | 4+8 Int | | | Pam | 6+15 Sc | 100 m run | | Adam | 6+11 Sc | | | Dana F | 6+10 Sc | | | Rebecca P | 5+6 Sc | Ski | | Mindy | 5 Sc | 70# | | Elizabeth | 5 Sc | Rx reps, #65 | | Jenny | 5 Sc | 75# DL | | Ginny | 4+8 Sc | #35 | | Aniki | 4 Sc | | | Sarah Y | 5 | KB swings | | Emma Ca | 3 | Scaled | | Trina | ✔️ | scaled | | Steven W | ✔️ | scaled | | Katie E | ✔️ Rx | | | Nadia | ?? | scaled |
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20240812 STRENGTH
(Weight)
For load in 20:00:
Clean and Jerk
3 reps x 4 sets at 70-80%
2 reps x 3 sets at 80-90%
1 rep x 2 sets at 90%+
NOTES
- Welcome to week five of our Strength I cycle.
- Use the recent 1-rep-max from 7/12/2024 to find your percentages.
- Rest as needed between sets.
| 1st | 145 Rx | Nidia Mon, Aug 12, 2024 | | 2nd | 130 Rx | Lindsey C Mon, Aug 12, 2024 | | 3rd | 125 Rx | Amberly Mon, Aug 12, 2024 | | 1st | 275 Rx | Jeremy Mon, Aug 12, 2024 | | 2nd | 240 Rx | Zach W Mon, Aug 12, 2024 | | 3rd | 225 Rx | Cooper T Mon, Aug 12, 2024 |
| Jeremy | 275 Rx | | | Zach W | 240 Rx | | | Cooper T | 225 Rx | | | Justin U | 210 Rx | | | Jason B | 205 Rx | | | Chad | 205 Rx | | | Tyler W | 205 Rx | | | Andrew | 205 Rx | | | Blake P | 195 Rx | | | Nidia | 145 Rx | | | Greg U | 135 Rx | | | Bob C | 130 Rx | | | Lindsey C | 130 Rx | | | Amberly | 125 Rx | | | Eddie | 115 Rx | | | Dale | 110 Rx | | | Steven W | 105 Rx | | | Tricia | 105 Rx | | | Kristen | 105 Rx | | | Kelley | 105 Rx | | | Laura M | 105 Rx | 80/95/105 | | Diane | 100 Rx | | | Jocelyn | 100 Rx | | | Sarah Y | 95 Rx | | | Megan M | 95 Rx | | | Cecy | 90 Rx | | | Eliana | 85 Rx | | | Rebecca P | 85 Rx | | | Elizabeth | 80 Rx | | | Pam | 67.5 Rx | | | Nadia | 60 Rx | | | Alice | 55 Rx | | | Dana F | 55 Rx | | | Connie | 35 Rx | | | Emma Ca | 35 Rx | | | Ginny | 30 Rx | | | Aniki | 25 Rx | | | Jackson | 225 | Emom | | Katie E | ✔️ Rx | |
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20240812 OPTIONAL COMPETE SKILL
(Check In)
For completion:
12 alternating seated dumbbell strict presses
12 strict handstand push-ups
10 alternating seated dumbbell strict presses
10 strict handstand push-ups
8 alternating seated dumbbell strict presses
8 strict handstand push-ups
6 alternating seated dumbbell strict presses
6 strict handstand push-ups
4 alternating seated dumbbell strict presses
4 strict handstand push-ups
– Rest as needed between sets.
NOTES
- Use a weight for the seated dumbbell press that allows you to go unbroken on each set. Because you are alternating presses, each arm will end up doing half the reps.
- Expect the handstand push-ups to be intentionally challenging. Remember to stay tight and keep your body rigid. Rest as needed to complete the reps.
- Scale handstand push-ups to negatives (cut reps in half), pike push-ups, or push-ups.
| Carson C | Yes | 40# DB | | Lindsey C | Yes | 20#/Pike Push-ups |
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20240812 OPTIONAL COMPETE ACCESSORY
(Time)
Accumulate:
3:00 L-sit hold
NOTES
- In Accessory – I, perform the L-sit supported on a pair of parallettes, hanging from a pull-up bar, or finding any creative way to get yourself off the ground. Try and use the same technique throughout the entire 3:00 of work. This technique should allow you to hold the L-sit for at least 10 seconds and no longer than 40 seconds. You can rest as needed, but pick up where you left off until you accumulate 3 minutes of work.
| 1st | 3:00 | Lindsey C Mon, Aug 12, 2024 |
| Lindsey C | 3:00 | Seated leg raise | | Dale | Yes Rx | Hanging knee raise |
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