DAILY WOD
 | Fri, Nov 1 2024 |  |
| 241101 HEAVY DAY | 241101 AT-HOME WOD | 241101 OPTIONAL SKILL | 241101 OPTIONAL STRENGTH |
241101 HEAVY DAY (Weight) For load: 3-3-3-3-3-3-3 Back squat Rx2: Same as Rx'd Rx3: 5-5-5-5-5-5-5 Back squat Intended Stimulus: -Build to 3-rep-max for most athletes. -Beginner athletes will perform light sets of 5 to establish sound mechanics with consistency. -All sets at 75% of 1-rep-max or heavier for most athletes. -Refer back to 240802. -Rest 3:00 between sets.
| 1st | 275 Rx | Nidia Fri, Nov 1, 2024 | | 2nd | 225 Rx | Trina Fri, Nov 1, 2024 | | 3rd | 190 Rx | Mari Fri, Nov 1, 2024 | | 1st | 365 Rx | Cooper T Fri, Nov 1, 2024 Jason Fri, Nov 1, 2024 | | 2nd | 355 Rx | Caleb Nu Fri, Nov 1, 2024 | | 3rd | 315 Rx | Thomas C Fri, Nov 1, 2024 Tyler W Fri, Nov 1, 2024 Justin U Fri, Nov 1, 2024 |
| Jason | 365 Rx | | | Cooper T | 365 Rx | | | Caleb Nu | 355 Rx | | | Justin U | 315 Rx | | | Tyler W | 315 Rx | | | Thomas C | 315 Rx | | | Chad | 305 Rx | | | Nidia | 275 Rx | | | John R | 245 Rx | | | Trina | 225 Rx | | | Eddie | 225 Rx | | | Greg U | 200 Rx | | | Dale | 195 Rx | | | Mari | 190 Rx | | | Alex D | 170 Rx | | | Harley | 170 Rx | | | Lindsey C | 157.5 Rx | | | Steven W | 155 Rx | | | Emily G | 155 Rx | | | Christine | 135 Rx | | | Robbie | 130 Rx | | | Dana F | 125 Rx | | | Jenny | 110 Rx | | | Kelly S | 105 Rx | | | Sadie | 105 Rx | | | Megan S | 95 Rx | | | Hope | 95 Rx | | | Debra | 90 Rx | | | Pam | 90 Rx | | | Alice | 75 Rx | | | Aniki | 65 Rx | | | Susan | 40 Rx | | | Elizabeth | 65 | Bench press |
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241101 AT-HOME WOD (Weight) At-home option: EMOM 21: Min. 1 | 6-12 dumbbell reverse lunges Min. 2 | 6-12 dumbbell pause squats Min. 3 | 6-12 dumbbell good mornings – Use 1 or 2 dumbbells. – Use a loading that allows for unbroken sets and sound technique. Masters 55+ option: Same as Rx’d
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241101 OPTIONAL SKILL (Reps) EMOM 12: Minute 1 | :45 alternating single-leg squats Minute 2 | 1:00 ski NOTES: -Score = total single-leg squats. -Consistent pacing and reps. -Pick a ski pace that is just faster than a recovery pace to avoid going so fast that hit significant fatigue for the single-leg squats. Maintain a consistent pace on the squats. You’re better off going for 10 reps across all rounds vs. 20 reps in round one and then dropping off each round thereafter.
| Lindsey C | 👍🏻 | Sit-ups for squats |
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241101 OPTIONAL STRENGTH (Weight) 4 sets for load: 100-meter dumbbell farmers carry 1:00 sandbag bear hug hold – Use two dumbbells for the farmers carry. NOTES: -Relatively heavy grunt work. -Spend no more than 15 minutes completing this session. -Rest 10-20 seconds between movements and then as needed between sets. -Build in load to a heavy set across all movements that leaves you feeling fatigued but able to maintain movement quality. Modifications
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