DAILY WOD
 | Fri, Aug 30 2024 |  |
 | Happy Birthday: Adolfo Garc |
 | Gymversary: Elizabeth(6) & Mindy(6) & Dana F(6) |
| 20240830 OPTIONAL COMPETE STRENGTH | 20240830 METCON | 20240830 OPTIONAL COMPETE MIDLINE |
20240830 OPTIONAL COMPETE STRENGTH
(Weight)
7 sets:
3 weighted pull-ups
– Rest 1:00-2:00 between sets.
NOTES
- Increase loading across as many sets as possible, however, it is ok to perform the same weight for multiple sets.
- Use a dumbbell, medicine ball, vest, or weight belt to add weight to the pull-ups.
- If you are not yet able to perform a pull-up, find the smallest assistance band possible that allows to you perform three smooth and controlled reps.
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20240830 METCON
(Reps, Rx2, Rx3)
2:00 at each station for 5 rounds:
A) :30 max-reps toes-to-bars
B) :30 max-reps overhead squats (95/135 lb)
C) :30 max-cal airbike
Rx2: 75/115 lb
Rx3: hanging leg raises, 35/45 lb
INTENDED STIMULUS
- 30 minutes overall.
- :30 of work followed by 1:30 of rest.
- 15+ total reps per round.
- 5+ toes-to-bar reps per round.
- 5+ overhead squats per round.
- Max-effort for :30 on the bike.
| 1st | 198 Rx | Nidia Fri, Aug 30, 2024 | | 2nd | 190 Rx2 | Mari Fri, Aug 30, 2024 | | 3rd | 155 Rx2 | Olivia M Fri, Aug 30, 2024 | | 1st | 232 Rx | Jeremy Fri, Aug 30, 2024 | | 2nd | 181 Rx | Justin U Fri, Aug 30, 2024 | | 3rd | 177 Rx | Caleb Nu Fri, Aug 30, 2024 |
| Jeremy | 232 Rx | | | Nidia | 198 Rx | | | Justin U | 181 Rx | Row | | Caleb Nu | 177 Rx | | | Mari | 190 Rx2 | | | Olivia M | 155 Rx2 | 31 Reps/Round | | Hope | 207 Rx3 | | | Christine | 202 Rx3 | 55# knee ups | | Olivia B | 174 Rx3 | | | Greg U | 155 Rx3 | #85 | | Jeanne | 152 Rx3 | | | Lindsey C | 142 Rx3 | T2B (finally!), 55# | | Andrew | 142 Rx3 | #105 | | Kelly S | 139 Rx3 | 45# toes to hips | | Kristen | 138 Rx3 | #75 | | Ian N | 130 Rx3 | 95# | | Dale | 179 | Knees to eye level; 115# bsqr | | Susan | 163 | 20/kr | | Pam | 142 | 35# | | Nicole Ha | 132 | T2B-1rd leg raises/#65/ski erg | | Ginny | 70 | 20# | | Elizabeth | mod wod | scaled |
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20240830 OPTIONAL COMPETE MIDLINE
(Check In)
1 set:
2:00 L-sit (accumulate)
60 seated leg raises over the dumbbell
50 dumbbell glute bridge raises (35/50 lb)
40 dumbbell good mornings
INTENDED STIMULUS
- Not for time.
- Perform slower sets that are either large or unbroken.
- Spend no more than 5:00 accumulating an L-sit.
- Focus on moving well rather than quickly.
- Keep your torso as upright as possible on the leg raises.
- Pause for 1 second at the top of every glute bridge.
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