DAILY WOD
 | Fri, Sep 27 2024 |  |
| 240927 PRE-WOD SKILL | 240927 OPTIONAL COMPETE STAMINA | 240927 METCON | 240927 OPTIONAL COMPETE STRENGTH |
240927 PRE-WOD SKILL (Weight) Every 2:00 for 5 sets: 3 sumo deadlift 2 sumo deadlift + shrug 1 sumo deadlift high pull – Build in load if the technique is sound.
| 1st | 95 Rx | Lindsey H Fri, Sep 27, 2024 | | 2nd | 90 Rx | Kelly P Fri, Sep 27, 2024 | | 3rd | 75 Rx | Aidan Fri, Sep 27, 2024 | | 1st | 185 Rx | Jackson Fri, Sep 27, 2024 Jeremy Fri, Sep 27, 2024 | | 2nd | 155 Rx | Justin U Fri, Sep 27, 2024 | | 3rd | 145 Rx | Tom Fri, Sep 27, 2024 |
| Jeremy | 185 Rx | | | Jackson | 185 Rx | | | Justin U | 155 Rx | | | Tom | 145 Rx | | | Dale | 125 Rx | | | Lindsey H | 95 Rx | | | Kelly P | 90 Rx | | | Aidan | 75 Rx | | | Alex D | 65 Rx | |
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240927 OPTIONAL COMPETE STAMINA (Distance) 20 sets for distance: :40 standing bike :20 seated bike INTENDED STIMULUS - Grind it out on the standing bike. Then, get in the saddle and try to push the pace for the remaining time. - Push for 6,000 meters or more.
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240927 METCON (Time, Rx2, Rx3) For time: 50 deadlifts (65/95 lb) 50 sumo deadlift high pulls – Every minute including the start, complete 7 knees-to-elbows. Rx2: (55/75 lb), knees-to-armpits Rx3: (35/45 lb), hanging knee raises INTENDED STIMULUS - 5:00-10:00. - 10+ sumo deadlift high pulls per minute. - Unbroken knees-to-elbows. - Advanced athletes should push the pace from the start.
| 1st | 3:53 Rx3 | Aidan Fri, Sep 27, 2024 | | 2nd | 5:58 Rx3 | Kelly P Fri, Sep 27, 2024 | | 3rd | 8:00 Rx3 | Alex D Fri, Sep 27, 2024 | | 1st | 3:50 Rx | Jeremy Fri, Sep 27, 2024 | | 2nd | 4:57 Rx | Jackson Fri, Sep 27, 2024 | | 3rd | 6:00 Rx | Tom Fri, Sep 27, 2024 |
| Jeremy | 3:50 Rx | | | Jackson | 4:57 Rx | | | Tom | 6:00 Rx | | | Justin U | 7:00 Rx | | | Dale | 5:42 Rx2 | | | Aidan | 3:53 Rx3 | | | Kelly P | 5:58 Rx3 | 55# | | Alex D | 8:00 Rx3 | 65# | | Lindsey H | fast Rx3 | 65# |
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240927 OPTIONAL COMPETE STRENGTH (Check In) 4 sets: 5 weighted strict chin-ups 10 barbell bent-over rows (overhead grip) 10 Cuban presses 15 barbell skull crushers INTENDED STIMULUS - Sub-15:00. - Prioritize unbroken sets and smooth movement. - Use an empty barbell for the bent-over rows and the skull crushers. - Use a PVC or empty training bar for the Cuban presses.
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