DAILY WOD
 | Wed, Sep 25 2024 |  |
 | Happy Birthday: Julia F |
| 240925 METCON | 240925 POST-WOD SKILL | 240925 OPTIONAL COMPETE STRENGTH | 240925 OPTIONAL COMPETE ACCESSORY |
240925 METCON (Time, Rx2, Rx3) For time: 3,000-m row Rx2: 2,000-m row Rx3: Max meters on rower in 12 minutes INTENDED STIMULUS - 9:30-15:00. - See 2,000-meter row time on 240513 for pacing guidance. - Try to maintain 2,000-meter pacing for an additional 1,000 meters.
| 1st | 11:52 Rx | Nidia Wed, Sep 25, 2024 | | 2nd | 12:43 Rx | Aidan Wed, Sep 25, 2024 | | 3rd | 13:02 Rx | Jeanne Wed, Sep 25, 2024 | | 1st | 11:08 Rx | Chase To Wed, Sep 25, 2024 | | 2nd | 11:16 Rx | Cooper T Wed, Sep 25, 2024 | | 3rd | 11:24 Rx | Thomas C Wed, Sep 25, 2024 |
| Chase To | 11:08 Rx | | | Cooper T | 11:16 Rx | | | Thomas C | 11:24 Rx | | | Nidia | 11:52 Rx | | | Tom | 11:59 Rx | | | John R | 12:09 Rx | | | Matt Br | 12:20 Rx | | | Andrew | 12:22 Rx | | | Chad | 12:38 Rx | | | Tyler W | 12:38 Rx | | | Aidan | 12:43 Rx | | | Matias | 12:55 Rx | bike | | Elijah | 12:55 Rx | | | Justin U | 12:59 Rx | | | Greg U | 13:00 Rx | | | Jeanne | 13:02 Rx | | | Jessica T | 13:05 Rx | | | Olivia M | 13:16 Rx | | | Katie E | 13:30 Rx | | | Kelly P | 13:45 Rx | | | Emily G | 13:55 Rx | | | Alex D | 14:00 Rx | 7500 bike | | Jocelyn | 14:09 Rx | | | Ian N | 14:16 Rx | bike | | Kelly S | 14:19 Rx | | | Dale | 14:20 Rx | Ski | | Mari | 14:20 Rx | bike | | Julia F | 14:25 Rx | bike | | Christine | 14:30 Rx | | | Rebecca P | 14:45 Rx | | | Alison | 14:48 Rx | | | Harley | 14:55 Rx | 7500 bike | | Robbie | 14:58 Rx | | | Erika R | 15:36 Rx | | | Elizabeth | 15:43 Rx | Bike 7500 | | Lynda | 16:12 Rx | | | Shelby B | 11:37 Rx2 | | | Alice | 14:00 Rx2 | bike 6.25km | | Pam | 14:31 Rx2 | 2500m | | Susan | 15:00 Rx2 | 2350m | | Ginny | 15:01 Rx2 | bike | | Aniki | 15:20 Rx2 | 5000m bike | | Debra | 12:00 Rx3 | 2149m | | Maddy | 14:21 | Biked 7500 |
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240925 POST-WOD SKILL (Check In) 2 sets: 1:00 plank hold 50 Russian twists
| Justin U | Yes | | | Chad | Yes | | | Lynda | Yes | | | Maddy | Yes | | | Tyler W | Yes | | | Katie E | Yes | 25# | | Dale | Yes | Yes | | Chase To | Yes | | | Thomas C | Yes | | | Jeanne | Yes | | | Tom | Yes | | | Emily G | Yes | | | Olivia M | Yes | | | Greg U | Yes | Yes |
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240925 OPTIONAL COMPETE STRENGTH (Weight) Shoulder press 1-1-1-1-1-1-1 – The final set should be the heaviest. INTENDED STIMULUS - Welcome to week three of our Strength II cycle where we will continue to shoulder press for four total weeks. - Your goal is to find a heavy 1-rep shoulder press. This may not be a 1-rep-max but find your heavy 1-rep lift for the day.
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240925 OPTIONAL COMPETE ACCESSORY (Time) 3 sets: 25 GHD sit-ups :30 side plank hold/side INTENDED STIMULUS - Prioritize technique over speed. - Focus on extending the knees to initiate the sit-up. Scale range of motion as needed. - Perform side planks from the elbow. Bend the knees to scale as needed.
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