DAILY WOD
 | Tue, Aug 27 2024 |  |
 | Gymversary: Nidia(4) & Denise(3) |
| 20240827 METCON | 20240827 POST WOD SKILL | 20240827 OPTIONAL COMPETE SKILL | 20240827 OPTIONAL COMPETE STAMINA |
20240827 METCON
(Time, Rx2, Rx3)
Every 3:00 for 5 sets:
200-m run
7 pull-ups
5 chest-to-bar pull-ups
3 bar muscle-ups
Rx2: 5 pull-ups, 3 chest-to-bar pull-ups, 1 bar muscle-up
Rx3: 7 ring rows, 5 jumping pull-ups, 3 jumping chest-to-bar pull-ups
INTENDED STIMULUS
- All rounds under 2:00; 1:00+ of rest.
- Runs in :40-1:00.
- All movements completed unbroken.
- Score is slowest time.
| 1st | 2:53 Rx | Nidia Tue, Aug 27, 2024 | | 2nd | 1:39 Rx2 | Olivia M Tue, Aug 27, 2024 | | 3rd | 2:12 Rx2 | Julia F Tue, Aug 27, 2024 | | 1st | 4:00+ Rx | Jackson Tue, Aug 27, 2024 | | 2nd | 1:35 Rx2 | Justin U Tue, Aug 27, 2024 | | 3rd | 1:36 Rx2 | Caleb Nu Tue, Aug 27, 2024 |
| Nidia | 2:53 Rx | | | Jackson | 4:00+ Rx | | | Justin U | 1:35 Rx2 | | | Caleb Nu | 1:36 Rx2 | | | Olivia M | 1:39 Rx2 | | | Julia F | 2:12 Rx2 | MU attempt | | Tom | 2:42 Rx2 | | | Laura M | 2:55 Rx2 | 5/3/1 box bmu (4 rds) | | Kelly P | 1:27 Rx3 | | | Lindsey C | 1:31 Rx3 | 5RR/3PU/1C2B | | Tyler W | 1:40 Rx3 | All pull ups | | Chad | 1:44 Rx3 | | | Dana F | 1:46 Rx3 | | | John R | 2:00 Rx3 | | | Megan M | 2:07 Rx3 | | | Mariah | 2:10 Rx3 | | | Brandon | 2:11 Rx3 | | | Olivia B | 2:30 Rx3 | | | Jason | ✔️ | scaled | | Katie E | Slooooooow Rx3 | | | Kherri | :) Rx3 | | | Kyle | ☑️ Rx2 | | | Harley | ☑️ | scaled | | Breanna | ☑️ | scaled | | Hope | ☑️ | scaled |
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20240827 POST WOD SKILL
(Check In)
Accumulate:
50 hand-release push-ups
| Jason | Yes | | | Justin U | Yes | | | Chad | Yes | | | Brandon | Yes | | | Julia F | Yes | | | Lindsey C | Yes | | | Tyler W | Yes | | | Katie E | Yes | | | Olivia M | Yes | | | Laura M | Yes | Yes | | Kyle | Yes | | | Tom | Yes | | | Olivia B | Yes | | | Jackson | Yes | | | John R | Yes | | | Megan M | Yes | | | Harley | Yes | | | Breanna | Yes | | | Hope | Yes | | | Nidia | Yes | Yes |
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20240827 OPTIONAL COMPETE SKILL
(Reps)
10 sets:
:30 max strict handstand push-ups
– Rest 1:00 between sets.
NOTES
- Maintain consistent set sizes, and avoid working to failure.
- Hold back on your effort in the first set to allow you to increase the set size vs. work to failure at the start.
- Use this time to build your gymnastic pressing endurance and your awareness of your ability with this movement.
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20240827 OPTIONAL COMPETE STAMINA
(Distance)
On a 15:00 clock:
Bike for distance
– Every minute perform a :15 sprint.
NOTES
- Score is total distance.
- 5,000-7,000+ meters.
- Start at a slow to moderate pace, and increase your pace as much as possible during the 15-second sprints.
- Hold a sustainable recovery pace and then push the sprint paces close to 100% effort. Ride as slow as you. need to after each sprint to be able to repeat that sprint pace.
- Use any bike available or substitute run or ski as needed.
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