DAILY WOD
 | Fri, Nov 24 2023 |  |
| 11-24-2023 STRCON | 11-24-2023 OPTIONAL COMPETE METCON | 11-24-2023 OPTIONAL COMPETE STAMINA |
11-24-2023 STRCON
(Weight)
FOR LOAD:
5-5-5-5-10:
Back squats
– Increase loading on each set as you build to a 10-rep max.
INTENDED STIMULUS
- The 10-rep back squat should be about 70-80% of each athlete's 1-rep max.
- The first 4-5 reps of the 10 should feel manageable but not easy. Reps 5-7 should be a fight. Reps 8-10 will take all the focus in the world.
- The 4 sets of 5 should take effort but also should lead to that final 10-rep max set.
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11-24-2023 OPTIONAL COMPETE METCON
(Time)
3 rounds for time:
15 push jerks (105/155 lb)
15 box jump-overs (20/24 in)
NOTES
- Less than 10:00.
- Heavier overhead loading that needs the lower body to help get it overhead.
- Use the arms and body to keep moving on the box jump-overs.
- Push jerks in 3 sets or less every round.
STREATEGY
- If you have good leg and shoulder stamina, aim for large/unbroken sets. See if you can go unbroken on the barbell and pace the box jump-overs to help make it happen.
- If stamina isn’t a strength of yours or this bar is heavy for you, break the push jerks up from the beginning.
- Take short rests on the barbell. Watch the clock as soon as you drop it and rest no more than :10.
- Be deliberate and focused for every single box jump-over. Treat every rep like a max-effort rep to stay consistent AND avoid tripping on the box.
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11-24-2023 OPTIONAL COMPETE STAMINA
(Time)
10 ROUNDS FOR TIME:
400-m run
OR
400/500-m row
OR
800/1,000-m C2 Bike
– Rest 2:00 between rounds.
NOTES
- 30:00-40:00 (including rest).
- Monostructural stamina/conditioning focus.
- Keep all rounds to 2:15 or less.
STRATEGY
- Switch between different movements throughout the workout if you want.
- Because you get a 2:00 rest after each round, try to push the pace on each interval. These do not have to be an all-out effort, but they should be at least 90%.
- You can perform this workout with a partner if you would like. Partner 1 should perform a round and partner 2 should immediately start their round when partner 1 finishes. Alternate rounds with your partner until each partner has completed 10 rounds.
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