DAILY WOD
 | Mon, Jan 1 2024 |  |
| 240101 METCON | 240101 OPTIONAL COMPETE STRENGTH | 240101 OPTIONAL COMPETE ACCESSORY |
240101 METCON (Time, Rx2, Rx3) For time with a partner: 800-m run then… 10 rounds of: 10 alternating, single-DB hang squat cleans (35/50 lb) 30 double-unders then… 800-m run – Partners perform the runs together and then alternate full rounds of the 10-round couplet. Rx2: 20/35 Rx3: 400m, 10/15, 20 singles INTENDED STIMULUS - 18:00-24:00 for most. Advanced athletes can push for sub 16:00. - Runs completed in 5:00 or less. - Each partner completes 5 rounds of the 10 rounds couplet. - Dumbbell load should allow for quick and unbroken sets.
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240101 OPTIONAL COMPETE STRENGTH (Weight) FOR LOAD: Deadlift 5-5-5-5-5+ – Max reps on the last set. NOTES - Welcome to week one of our Strength II cycle where we will deadlift for the next four weeks. - Your goal is to find a heavy set of 5 deadlifts. This may not be a 5-rep-max but find your heavy 5-rep lift for the day. - Use the same load for sets 4 and 5, but go for more than 5 reps in that final set without pushing to failure.
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240101 OPTIONAL COMPETE ACCESSORY (Reps) 8 SETS FOR TOTAL REPS: 20 GHD sit-ups :10 rest NOTES - In this Accessory, perform as many reps as possible of GHD sit-ups in :20; rest :10 and then repeat that for 8 rounds. This will get challenging, so be smart about how fast you start this workout, and the total reps you accumulate. - Athletes that have limited experience on the GHD can shorten the range of motion or scale to weighted or unweighted AbMat sit-ups.
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