Daily WOD
 | Tue, Apr 7
Today | |
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| 260407 METCON | 260407 POST WOD ACCESSORY | 260407 OPTIONAL STRENGTH | 260407 OPTIONAL ACCESSORY |
260407 METCON
(Rounds, Sc, Fnd)
Rx: AMRAP 15:
3 wall walks
15 burpees
60 double-unders
Scaled/Masters: 2 wall walks
15 burpees
40 double-unders
Foundations: 3 rounds:
3 inchworm + push-ups
10 burpees or up-downs
40 single-unders
– Rest 1:00 between rounds.
Intended Stimulus
-4-6 rounds for most; advanced athletes 6+.
-Wall walks in under 1:00.
-Burpees in under 1:00 to start; never more than 1:30.
-Double-unders in under 1:00 to start; never more than 1:30.
Wall walks will impact burpee speed as this one goes on.
| Olivia M | 5+8 Rx | | | Mike | 4+18 Rx | | | Jake D | 4 Rx | | | Chad | 3+18 Rx | | | Justin U | 5+1 Sc | RX SU | | Cayla | 4+3 reps Sc | @SSFD 3 WW/15 burpees/45 DUs | | Elizabeth | 6+8 Fnd | 2 WW, 10 burpees, 60 SU | | Adam | 5 Fnd | 2 WW | | Drew | 3+40 Fnd | Singles | | Madison B | 3+10 Fnd | PWW, 15 burpees, SU | | Rylie | 4 | Rx but 40 DU | | Gavin | 11:00am...3 2 1 GO! |
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260407 POST WOD ACCESSORY
(Check In)
4 rounds:
:20 hollow rock
:10 rest
:20 Superman hold
:10 rest
| Drew | Yes | | | Chad | Yes | | | Mike | Yes | | | Jake D | Yes | | | Rylie | Yes | | | Elizabeth | Yes | | | Adam | Yes | | | Madison B | Yes | | | Olivia M | Yes | | | Gavin | 11:00am...3 2 1 GO! |
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260407 OPTIONAL STRENGTH
(Time)
For time:
800-meter sled drag (25/45 lb)
Notes
-Attach a rope or a ring strap to the sled. As you face the sled, grab the rope or ring strap and walk backward to accumulate 800 meters.
-The weight should allow for a smooth, steady pace across the entire 800-meter effort. You may have to stop 3-4 times, but go unbroken, if possible!
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260407 OPTIONAL ACCESSORY
(Time)
On a 15:00 clock:
Front and back lever practice
– Rest as needed between efforts.
Notes
-Front lever | Front of your body facing the rings.
-Back lever | Back side of your body facing the rings.
-For both movements, start from an inverted hang on the rings, squeeze your abs and glutes hard, and slowly lower yourself into the desired position while keeping your body in a straight line.
-Don’t be discouraged if the first few times you pass right through the position without being able to stop.
-If you can’t stop yourself from reaching the ground with your feet before you let go of the rings.
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The 4-1-1
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