DAILY WOD
 | Mon, Sep 16 2024 |  |
 | Happy Birthday: Rebecca P |
| 240916 PRE-WOD SKILL | 240916 METCON | 240916 OPTIONAL COMPETE ACCESSORY 1 | 240916 OPTIONAL COMPETE SKILL 1 |
240916 PRE-WOD SKILL
(Check In)
On a 10:00 clock:
Kipping pull-up or chest-to-bar skill work
Beginner: Banded strict pull-ups or foot-assisted kipping pull-ups
Intermediate: 1-5 kipping pull-ups
Advanced: 5+ kipping pull-ups or chest-to-bar pull-ups
INTENDED STIMULUS
- In this skill work, aim to get a minimum of 30 pull-ups, however they need to be broken up into sets/reps.
| Trina | Yes | Yes | | Justin U | Yes | | | Jason | Yes | | | Lynda | Yes | | | Nicole Hu | Yes | | | Chad | Yes | | | Maddy | Yes | | | Emily G | Yes | | | Scott P | Yes | | | Tyler W | Yes | | | Sarah Y | Yes | | | Steven W | Yes | | | Elizabeth | Yes | Yes | | Olivia M | Yes | | | Debra | Yes | | | Greg U | Yes | | | Adam | Yes | | | Kristen | Yes | | | Andrew | Yes | | | Pam | Yes | | | Christine | Yes | | | Aniki | Yes | | | Kelley | Yes | | | Susan | Yes | | | Cooper T | Yes | | | Julia F | Yes | | | Cecy | Yes | | | Ginny | Yes | | | Alice | Yes | | | Bob C | Yes | | | Angelina | Yes | | | Dale | Yes | | | Erika R | Yes | | | Thomas C | Yes | | | Kelly P | Yes | | | Dana F | Yes | | | Alex D | Yes | | | Jeremy | Yes | | | Kherri | Yes | | | Laura M | Yes | | | Megan M | Yes | | | Alison | Yes | | | Matias | Yes | | | Tom | Yes | | | Olivia B | Yes | |
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240916 METCON
(Time, Rx2, Rx3)
For time:
30 DB devils presses (35/50 lb)
50 DB step-ups (12 in)
– Use 2 dumbbells.
Rx2: (20/35 lb)
Rx3: 20 burpees, (15/25 lb)
INTENDED STIMULUS
- 5:00-9:00.
- Devils presses in 3:00-5:00.
- Step-ups in 2:00-3:30.
- Build lower-body and posterior endurance.
- Hold the dumbbells in a farmers carry during the step-ups.
| 1st | 4:56 Rx2 | Kherri Mon, Sep 16, 2024 | | 2nd | 4:57 Rx2 | Cecy Mon, Sep 16, 2024 | | 3rd | 5:03 Rx2 | Christine Mon, Sep 16, 2024 | | 1st | 5:33 Rx | Jeremy Mon, Sep 16, 2024 | | 2nd | 6:43 Rx | Thomas C Mon, Sep 16, 2024 | | 3rd | 9:45 Rx | Chad Mon, Sep 16, 2024 |
| Jeremy | 5:33 Rx | | | Thomas C | 6:43 Rx | | | Chad | 9:45 Rx | | | Justin U | 12:29 Rx | | | Tyler W | 12:41 Rx | | | Kherri | 4:56 Rx2 | | | Cecy | 4:57 Rx2 | | | Christine | 5:03 Rx2 | | | Jason | 5:53 Rx2 | | | Julia F | 5:53 Rx2 | | | Kelly P | 5:58 Rx2 | | | Lindsey H | 6:08 Rx2 | | | Erika R | 6:28 Rx2 | | | Blake P | 6:32 Rx2 | | | Dana F | 6:40 Rx2 | | | Kelley | 6:53 Rx2 | 25# | | Greg U | 7:05 Rx2 | | | Kristen | 7:09 Rx2 | | | Andrew | 7:15 Rx2 | | | Laura M | 7:34 Rx2 | | | Cooper T | 7:36 Rx2 | 40 | | Tom | 7:44 Rx2 | | | Dale | 7:49 Rx2 | | | Olivia M | 8:05 Rx2 | 25# DBs, 16” Box | | Adam | 8:40 Rx2 | | | Olivia B | 8:41 Rx2 | | | Elizabeth | 3:37 Rx3 | | | Alison | 5:58 Rx3 | 15# Devils Press | | Ginny | 6:00 Rx3 | 8#/reps of 21/35 | | Megan M | 6:18 Rx3 | 15# Devils Press | | Angelina | 6:38 Rx3 | | | Alex D | 6:38 Rx3 | 15# Devils Press | | Matias | 7:45 Rx3 | 15# Devils Press | | Bob C | 8:31 Rx3 | 25/35 full reps | | Aniki | 3:30 | 10#/reps of 21/35 | | Debra | 3:33 | 10# | | Alice | 5:43 | 15#/reps of 21/35 | | Maddy | 5:55 | 15# | | Nicole Hu | 6:01 | 20# | | Sarah Y | 6:08 | 15# | | Pam | 6:15 | 10#/full reps | | Lynda | 6:30 | 15# | | Emily G | 7:16 | 20# | | Susan | 9:11 | 8#/reps of 21/35 | | Scott P | 12:30 | 25# | | Steven W | 14:00 | 20# |
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240916 OPTIONAL COMPETE ACCESSORY 1
(Time)
Accessory - I
For time:
800-meter sled drag (25/45 lb)
NOTES
- As you face the sled, grab the straps and walk backward to accumulate 800 meters. - The weight should allow for a smooth, steady pace across the entire distance. Go unbroken if possible.
| Christine | 24 🤷🏻♀️ Rx | | | Thomas C | 22:13 Rx | | | Dale | ? Rx | |
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240916 OPTIONAL COMPETE SKILL 1
(Time)
6 sets:
5 toes-to-bars
4 gymnastics kipping pull-ups
3 bar muscle-ups
– Rest as needed between sets.
NOTES
- Perform all 12 reps without coming down from the bar. Rest as much as needed between sets to maintain this stimulus.
- If necessary, reduce the reps to 4/3/2 or 3/2/1 depending on your capacity.
- Notice the similarities in the kip swing. If you don’t actively press down into the bar in your backswing and/or push away from the top of each rep, expect some difficulty.
| Olivia M | ✅ | 3 T2B / 2 Kipping Pull-Ups / 1 Kipping C2B |
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