DAILY WOD
 | Tue, Sep 3 2024 |  |
 | Happy Birthday: Liv |
 | Gymversary: Thomas C(6) |
| 20240903 METCON | 20240903 POST-WOD SKILL | 20240903 OPTIONAL COMPETE STRENGTH | 20240903 OPTIONAL COMPETE ACCESSORY |
20240903 METCON (Time, Rx2, Rx3) For time: 10 wall walks 800/1,000-m row 10 wall walks Rx2: 5 wall walks each Rx3: 10 inchworms + push-up, 600/800m row Intended Stimulus - 7:00-11:00. - Wall walks in 3:00 or less. - Rows to 4:30 or less.
| 1st | 6:11 Rx | Nidia Tue, Sep 3, 2024 | | 2nd | 6:56 Rx | Emily G Tue, Sep 3, 2024 | | 3rd | 6:57 Rx | Olivia M Tue, Sep 3, 2024 | | 1st | 5:58 Rx | Jeremy Tue, Sep 3, 2024 | | 2nd | 6:51 Rx | Caleb Nu Tue, Sep 3, 2024 | | 3rd | 7:24 Rx | Thomas C Tue, Sep 3, 2024 |
| Jeremy | 5:58 Rx | | | Nidia | 6:11 Rx | | | Caleb Nu | 6:51 Rx | | | Emily G | 6:56 Rx | | | Olivia M | 6:57 Rx | | | Thomas C | 7:24 Rx | | | Erika R | 7:33 Rx | | | Chad | 8:32 Rx | Bike/rower died | | Brandon | 8:49 Rx | | | Cecy | 9:05 Rx | | | Justin U | 9:59 Rx | 1200m row | | Hope | 10:30 Rx | | | John R | 13:00 Rx | | | Adam | 6:33 Rx2 | | | Harley | 6:41 Rx2 | | | Rebecca P | 6:41 Rx2 | | | Mariah | 7:11 Rx2 | | | Kelly P | 7:12 Rx2 | | | Aubrey | 7:16 Rx2 | | | Alex D | 7:19 Rx2 | | | Jessica T | 8:14 Rx2 | 7 wall walks each | | Shelby B | 8:43 Rx2 | | | Maddy | 9:03 Rx2 | | | Dale | 9:53 Rx2 | | | Trina | 10:12 Rx2 | | | Nicole Hu | 7:21 Rx3 | Wall walk.attempts | | Kelly S | 7:11 | scaled | | Katie E | ✔️ Rx3 | Full reps, bike 1750m, prom ww |
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20240903 POST-WOD SKILL (Check In) 4 sets: :20 seated leg raises – Rest :10 :20 hollow hold – Rest :10
| Justin U | Yes | | | Adam | Yes | | | Nicole Hu | Yes | | | Chad | Yes | | | Maddy | Yes | | | Brandon | Yes | | | Trina | Yes | | | Kelly S | Yes | | | Emily G | Yes | | | Katie E | Yes | | | Erika R | Yes | | | Nidia | Yes | | | Cecy | Yes | |
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20240903 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 or perform the same weight for multiple sets. - Add load to the pull-ups with a dumbbell, a medicine ball, a vest, or a weight belt. - If you are not 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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20240903 OPTIONAL COMPETE ACCESSORY (Time) 5 sets: 15 GHD sit-ups – Rest :30. 15 Russian kettlebell swings – Rest :30. Notes - In Accessory – I, use a heavier kettlebell than you’d usually swing in a conditioning workout.
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