DAILY WOD
 | Wed, Sep 4 2024 |  |
 | Happy Birthday: Blake P |
 | Gymversary: Dale(6) & Mari(6) & Erika R(6) |
| 20240904 STRENGTH | 20240904 OPTIONAL COMPETE STAMINA | 20240904 OPTIONAL COMPETE SKILL | Other Results |
20240904 STRENGTH (Weight) 3-3-3-3-3 reps for load: Front squat Intended Stimulus - Heavy front squat day. - Lift every 3:00. - Challenging load relative to each athlete's strength and experience. - Those less comfortable with the front rack position should prioritize improving rack position before adding significant load.
| 1st | 215 Rx | Nidia Wed, Sep 4, 2024 | | 2nd | 175 Rx | Trina Wed, Sep 4, 2024 | | 3rd | 140 Rx | Olivia M Wed, Sep 4, 2024 Maddy Wed, Sep 4, 2024 | | 1st | 345 Rx | Jeremy Wed, Sep 4, 2024 | | 2nd | 305 Rx | Jason Wed, Sep 4, 2024 | | 3rd | 285 Rx | Caleb Nu Wed, Sep 4, 2024 Justin U Wed, Sep 4, 2024 |
| Jeremy | 345 Rx | | | Jason | 305 Rx | | | Justin U | 285 Rx | | | Caleb Nu | 285 Rx | | | Thomas C | 280 Rx | | | Tyler W | 275 Rx | | | Cooper T | 255 Rx | | | Chad | 245 Rx | | | Andrew | 245 Rx | | | Elijah | 225 Rx | | | Nidia | 215 Rx | | | Trina | 175 Rx | | | Greg U | 175 Rx | | | Diego | 165 Rx | | | Maddy | 140 Rx | | | Olivia M | 140 Rx | 105/115/125/135/140 | | Aidan | 135 Rx | back squat | | Ryan K | 135 Rx | | | Maddie | 125 Rx | | | Laura M | 125 Rx | 85/105/115/120/125 | | Robbie | 120 Rx | | | Christine | 115 Rx | | | Julia F | 115 Rx | | | Cecy | 115 Rx | | | Emily G | 105 Rx | | | Steven W | 105 Rx | | | Olivia B | 102.5 Rx | | | Rebecca P | 100 Rx | | | Diane | 95 Rx | | | Megan S | 90 Rx | | | Kelly S | 90 Rx | | | Amanda C | 85 Rx | | | Debra | 70 Rx | | | Nicole Hu | 65 Rx | | | Scott P | 55 Rx | | | Pam | 55 Rx | | | Alice | 55 Rx | | | Susan | 45 Rx | | | Aniki | 35 Rx | | | Ginny | 35 Rx | | | Jessica T | 195 | Back squat | | Elizabeth | Mod wod Rx | |
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20240904 OPTIONAL COMPETE STAMINA (Time) Every 2:00 for 10 sets: 250-meter ski – Rest with the remaining time in the 2:00 interval. Notes - Sprint each interval. - :50-1:10 per 250 meters. - Rest with the remaining time in each interval. - Try to keep your stroke rate above 30 for as much of the interval as possible to help get you through the interval faster.
| Thomas C | :53 Rx | | | Olivia M | All rounds sub-1:20👍🏻 Rx | | | Caleb Nu | Yes Rx | |
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20240904 OPTIONAL COMPETE SKILL (Time) 3 sets: :20 ring plank hold (right arm) :20 ring plank hold (left arm) :20 L-sit hold 10 strict toes-to-bars Notes - For the ring plank holds, lower a single ring down to a few inches off the ground. To decrease the difficulty, maintain the rigid body position, but walk your feet forward (making your body more upright as opposed to horizontal). - To reduce the difficulty of the L-sit, extend a single leg or tuck your knees toward your chest. - To scale the strict toes-to-bars try to bring your toes or knees up as high as possible.
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