DAILY WOD
 | Tue, Sep 10 2024 |  |
 | Gymversary: Kherri(6) |
| STRATEGY IS FOR SQUARES | 20240910 OPTIONAL COMPETE STRENGTH | 20240910 OPTIONAL COMPETE STRENGTH 2 |
STRATEGY IS FOR SQUARES
(Reps, Rx2, Rx3)
6 sets:
On a 1:30 clock:
:45 max-calorie row
:15 transition
:30 toes-to-bars
– Rest 3:00 between intervals.
Rx2: toes-to-hips
Rx3: knee raises
INTENDED STIMULUS
- Sprint workout.
- Score is the total combined number of calories and toes-to-bars.
- Aim for 10-20+ row calories per interval.
10-20 toes-to-bar reps per interval. Adjust movement complexity as needed to achieve sets of 3 or more at a time.
| 1st | 217 Rx | Nidia Tue, Sep 10, 2024 | | 2nd | 160 Rx | Olivia M Tue, Sep 10, 2024 | | 3rd | 136 Rx | Emily G Tue, Sep 10, 2024 | | 1st | 201 Rx | Thomas C Tue, Sep 10, 2024 | | 2nd | 180 Rx | Chase To Tue, Sep 10, 2024 | | 3rd | 157 Rx | Justin U Tue, Sep 10, 2024 |
| Nidia | 217 Rx | | | Thomas C | 201 Rx | | | Chase To | 180 Rx | ski, T2R | | Olivia M | 160 Rx | | | Justin U | 157 Rx | | | Chad | 147 Rx | | | Brandon | 141 Rx | | | Emily G | 136 Rx | | | Dustin | 125 Rx | | | Mindy | 119 Rx | | | Amberly | 117 Rx | That sucked | | Laura M | 105 Rx | Bike / toe 2 rings | | Tom | 201 Rx2 | | | Zach W | 194 Rx2 | | | Jaden | 184 Rx2 | bike | | John R | 180 Rx2 | bike | | Cooper T | 174 Rx2 | | | Cecy | 170 Rx2 | | | Kelly S | 155 Rx2 | | | Lindsey C | 150 Rx2 | | | Mariah | 143 Rx2 | | | Harley | 139 Rx2 | ski | | Shelby B | 130 Rx2 | | | Hope | 124 Rx2 | bike | | Jessica T | 123 Rx2 | | | Alex D | 120 Rx2 | | | Kelly P | 118 Rx2 | some T2B!!!!! | | Rebecca P | 107 Rx2 | some T2B!!!! | | Aidan | 200 Rx3 | sit ups | | Maddy | 179 Rx3 | | | Dana F | 160 Rx3 | v-ups | | Katie E | 157 Rx3 | Plus a bonus round bc Adam was a brat. | | Adam | 148 Rx3 | Bike | | Trina | 126 Rx3 | | | Sarah War | 125 Rx3 | | | Debra | 137 | scaled |
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20240910 OPTIONAL COMPETE STRENGTH
(Time)
5 sets:
Sled push (100 ft)
Sled pull (100 ft)
1:00 sandbag hold at the chest (100/150 lb)
– Add 50/90 lb to the sled.
– Rest 2:00 between sets.
NOTES
- Plan for 20-25 minutes to complete this session.
- Use a rope to backpedal while you pull the sled and keep the rope on the sled while you push.
- Move as fast as possible on the sled push and pull.
- Use the heaviest bag possible for the sandbag hold. Hang on for as long as possible; however, you should have to break more than once in each set.
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20240910 OPTIONAL COMPETE STRENGTH 2
(Time)
5 sets for load:
10 close grip bench presses
NOTES
- Spend no more than 15 minutes building up to a heavy set of 10 reps.
- If you don’t have a spotter, cut back on the weight to avoid failure. This is for safety concerns.
- Rest as needed and build to your heaviest set of 10.
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