DAILY WOD
 | Wed, Aug 14 2024 |  |
 | Happy Birthday: Rylee |
 | Gymversary: Aniki(4) |
| 20240814 METCON | 20240814 OPTIONAL COMPETE STRENGTH | 20240814 OPTIONAL COMPETE SKILL | Other Results |
20240814 METCON (Time, Rx2, Rx3) 5 rounds for time: 20 Russian KB swings (53/70 lb) 400-m run Rx2: 35/53 lb Rx3: 10 russian KB swings (18/26 lb), 200-m run INTENDED STIMULUS - 12:00-16:00. - Swings in 1:00 or less and in 1-2 sets each round. - Runs in 2:00 or less each round. - Hold on for heavy swings under fatigue.
| 1st | 13:47 Rx | Olivia M Wed, Aug 14, 2024 | | 2nd | 15:43 Rx | Lindsey H Wed, Aug 14, 2024 | | 3rd | 16:58 Rx | Kelly P Wed, Aug 14, 2024 | | 1st | 15:21 Rx | Jackson Wed, Aug 14, 2024 | | 2nd | 15:35 Rx | Shane H Wed, Aug 14, 2024 | | 3rd | 15:45 Rx | Chad Wed, Aug 14, 2024 |
| Olivia M | 13:47 Rx | | | Jackson | 15:21 Rx | | | Shane H | 15:35 Rx | | | Lindsey H | 15:43 Rx | Better late than never! | | Chad | 15:45 Rx | | | Stephen | 16:40 Rx | | | Justin U | 16:49 Rx | | | Kelly P | 16:58 Rx | | | Lindsey C | 17:01 Rx | | | John R | 17:14 Rx | | | Matt Br | 17:43 Rx | | | Jason | 18:20 Rx | | | Trina | 11:09 Rx2 | bike | | Rebecca P | 11:42 Rx2 | | | Alex D | 11:42 Rx2 | | | Cooper T | 13:28 Rx2 | | | Mari | 13:38 Rx2 | | | Julia F | 13:42 Rx2 | | | Melanie | 14:06 Rx2 | | | Maddy | 14:14 Rx2 | | | Maddie | 14:16 Rx2 | | | Thomas C | 14:21 Rx2 | | | Amberly | 15:25 Rx2 | Row | | Connie | 15:30 Rx2 | row | | Jessica L | 15:43 Rx2 | 44# | | Christine | 16:02 Rx2 | | | Dale | 16:13 Rx2 | | | Elizabeth | 16:30 Rx2 | 44 | | Jeanne | 16:31 Rx2 | | | Jocelyn | 17:48 Rx2 | | | Greg U | 18:13 Rx2 | | | Tom | 18:49 Rx2 | | | Laura M | 21:09 Rx2 | Endurance sucks | | Pam | 9:34 Rx3 | | | Aniki | 11:23 Rx3 | | | Megan S | 11:48 Rx3 | | | Shelby B | 12:03 Rx3 | 200m row, 25# | | Eliana | 12:18 Rx3 | 200m, 44# | | Olivia B | 13:30 Rx3 | 200m, 30# | | Laura B | 13:40 Rx3 | | | Emily G | 13:50 Rx3 | 30# | | Scott P | 14:49 Rx3 | full distance/light weight (broken wrist) | | Erika R | 14:56 Rx3 | 53/200s | | Matias | 15:00 Rx3 | 40/bike 1200 | | Adam | 15:13 Rx3 | full reps | | Alison | 15:30 Rx3 | 30/row 400s | | Whitney | 15:40 Rx3 | 15# | | Debra | 19:23 Rx3 | | | Steven W | 20:00 Rx3 | 4 rounds | | Ian N | 14:15 | scaled | | Katie E | ✔️ Rx | I ran🙄 |
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20240814 OPTIONAL COMPETE STRENGTH (Weight) For load: Back squat 3-3-3-3-3+ – Max reps on the last set. NOTES - Welcome to week two of our Strength II cycle where we will back squat for the next four weeks. - Your goal is to find a heavy set of 3 back squats. This may not be a 3-rep-max but find your heavy 3-rep lift for the day. - Use the same load for sets 4 and 5, but go for more than 3 reps in that final set without pushing to failure.
| 1st | 165 Rx | Alex D Wed, Aug 14, 2024 | | 2nd | 135 Rx | Laura M Wed, Aug 14, 2024 Christine Wed, Aug 14, 2024 | | 3rd | 115 Rx | Rebecca P Wed, Aug 14, 2024 Kelly P Wed, Aug 14, 2024 | | 1st | 335 Rx | Tom Wed, Aug 14, 2024 | | 2nd | 175 Rx | Greg U Wed, Aug 14, 2024 | | 3rd | 155 Rx | Dale Wed, Aug 14, 2024 |
| Tom | 335 Rx | Dumped 365 after 1 😅 | | Greg U | 175 Rx | 6 reps | | Alex D | 165 Rx | | | Dale | 155 Rx | Correct depth | | Christine | 135 Rx | | | Laura M | 135 Rx | 5 reps | | Kelly P | 115 Rx | | | Rebecca P | 115 Rx | | | Olivia B | 65 Rx | |
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20240814 OPTIONAL COMPETE SKILL (Check In) Planche progression: Frog-stand lean Rocking tuck-planche Plank to tuck position Scapula push-up from planche position Push-up to tuck position Prone to push-up to tuck position Tuck-up to handstand Prone to push-up to tuck to handstand Frog stand from a crouch Plank to tuck to head touch Frog stand, extend one leg Frog stand, tap one foot Planche tap Planche taps on med ball Tuck planche Straddle planche Planche STIMULUS & GOALS - 20:00-30:00 practicing the steps and moving through the progression. - Practice complex skills in a low-intensity environment. - Get outside of your comfort zone with a challenging gymnastics movement. - Watch the Planche Progression demo video and start with step one. We are going to see this progression again this month, so don’t worry about making it through the entire list. - https://www.youtube.com/watch?v=vDkAjwQkKKs
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