DAILY WOD
 | Fri, Aug 23 2024 |  |
| 20240823 METCON | 20240823 POST-WOD SKILL | 20240823 OPTIONAL COMPETE STRENGTH | 20240823 OPTIONAL COMPETE STAMINA |
20240823 METCON (Time, Rx2, Rx3) For time: 30 Russian KB swings (35/53 lb) 150 double-unders 30 Russian KB swings 150 double-unders 30 Russian KB swings Rx2: 20 Russian KB swings, 75 double unders Rx3: 20 Russian KB swings (26/35 lb), 150 single unders Intended Stimulus - 6:00-9:00. - Russian swings in 1:00-1:30 and 3 sets or less each round. - Double-unders in 1:30-3:00 each round. - Advanced athletes can increase kettlebell load if desired.
| 1st | 6:36 Rx | Mari Fri, Aug 23, 2024 | | 2nd | 7:42 Rx | Nidia Fri, Aug 23, 2024 | | 3rd | 8:50 Rx | Tricia Fri, Aug 23, 2024 | | 1st | 5:49 Rx | Jay Fri, Aug 23, 2024 | | 2nd | 5:58 Rx | Thomas C Fri, Aug 23, 2024 | | 3rd | 9:41 Rx | Ian N Fri, Aug 23, 2024 |
| Jay | 5:49 Rx | #70 kb | | Thomas C | 5:58 Rx | 1st set of 150 DU UNBROKEN! PR! | | Mari | 6:36 Rx | | | Nidia | 7:42 Rx | | | Tricia | 8:50 Rx | | | Harley | 9:06 Rx | | | Ian N | 9:41 Rx | | | Amberly | 9:48 Rx | | | Jason | 10:35 Rx | | | Dana F | 12:06 Rx | | | Blake P | 4:23 Rx2 | | | Erika R | 5:02 Rx2 | | | Cooper T | 6:19 Rx2 | | | Olivia B | 6:39 Rx2 | | | Diego | 7:00 Rx2 | | | Hope | 8:52 Rx2 | | | Kyle | 11:19 Rx2 | | | Steven W | 12:01 Rx2 | 30# singles | | Megan M | 5:14 Rx3 | | | Elizabeth | 5:14 Rx3 | | | Dale | 5:24 Rx3 | 53# 150 singles | | Julia F | 5:36 Rx3 | | | Emily G | 5:40 Rx3 | | | Kelly S | 5:41 Rx3 | | | Jeanne | 5:52 Rx3 | 44# kb;full reps;singles | | Susan | 5:52 Rx3 | | | Pam | 6:44 Rx3 | | | Maddie | 6:48 Rx3 | | | Adam | 6:50 Rx3 | | | Aniki | 7:00 Rx3 | | | Jenny | 7:01 Rx3 | 30#, full reps, singles | | Laura M | 7:03 Rx3 | 35 kb/ singles full reps | | Ginny | 7:30 Rx3 | | | Scott P | 7:32 Rx3 | 53#/Singles/full reps | | Kristen | 7:37 Rx3 | | | Eddie | 7:49 Rx3 | | | Bob C | 8:03 Rx3 | 53#/Singles/full reps | | Greg U | 9:02 Rx3 | 53#kb/30reps | | Emilie | 10:22 Rx3 | | | Debra | 5:15 | singles 15# | | Chad | 5:40 | singles 53# | | Maddy | 5:57 | Singles 35# | | Sarah Y | 6:03 | Singles/DU attempts 35# | | Katie E | 6:06 | 53#, singles | | Nicole Hu | 6:25 | Singles 22# | | Julie | 7:10 | Singles 18# | | Justin U | 8:00 | 225 singles/ RX weight | | Jessica T | 9:01 | scaled | | Trina | 9:06 | Sub :90 bike/ RX weight | | Bud | ?? | scaled |
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20240823 POST-WOD SKILL (Weight) 4 sets: 6 alternating Turkish get-ups – Rest 1:00 between sets. – Use a single DB/KB.
| 1st | 40 Rx | Mari Fri, Aug 23, 2024 | | 2nd | 35 Rx | Nidia Fri, Aug 23, 2024 | | 3rd | 25 Rx | Elizabeth Fri, Aug 23, 2024 | | 1st | 30 Rx | Dale Fri, Aug 23, 2024 Bob C Fri, Aug 23, 2024 Greg U Fri, Aug 23, 2024 | | 2nd | 25 Rx | Scott P Fri, Aug 23, 2024 | | 3rd | 20 Rx | Diego Fri, Aug 23, 2024 Ian N Fri, Aug 23, 2024 |
| Mari | 40 Rx | | | Nidia | 35 Rx | | | Greg U | 30 Rx | | | Bob C | 30 Rx | | | Dale | 30 Rx | | | Scott P | 25 Rx | | | Elizabeth | 25 Rx | | | Maddie | 20 Rx | | | Harley | 20 Rx | | | Ian N | 20 Rx | | | Diego | 20 Rx | | | Jeanne | 15 Rx | | | Kristen | 15 Rx | | | Kelly S | 15 Rx | | | Jenny | 15 Rx | | | Emilie | 15 Rx | | | Hope | 15 Rx | | | Olivia B | 13 Rx | | | Susan | 8 Rx | | | Pam | 8 Rx | | | Katie E | ✔️ Rx | 😒 | | Tricia | ?? Rx | | | Bud | ?? Rx | | | Cooper T | ?? Rx | | | Julia F | ?? Rx | |
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20240823 OPTIONAL COMPETE STRENGTH (Weight) Back squat 1-1-1-1-1-1-1 – The final set should be the heaviest. NOTES - Welcome to week three of our Strength II cycle where we back squat for four weeks. - Your goal is to find a heavy set of 1 back squats. This may not be a 1-rep-max but find your heavy 1-rep lift for the day.
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20240823 OPTIONAL COMPETE STAMINA (Time) 3 rounds for time: 300-meter run – Rest :30 200-meter run – Rest 1:00 100-meter run – Rest 1:30 NOTES - 15:00-20:00 (including rest). - Hit each distance as hard as possible. - Go all out on all intervals; this workout will be very challenging if you hit each interval as hard as possible. - Give yourself time ranges for each distance. For example, plan to finish the 300-meter distance within a :50-1:10 window. - Try to perform this workout with a buddy or a group for more of a push to keep driving forward.
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