DAILY WOD
 | Sat, Nov 2 2024 |  |
 | Happy Birthday: Andrew |
| Partner WOD Option 2 | 241102 PARTNER METCON | 241102 AT-HOME WOD | 241102 OPTIONAL STAMINA | 241102 OPTIONAL AMRAP | 241102 OPTIONAL ACCESSORY |
Partner WOD Option 2
(Time)
Cash in:
100 weighted step ups, choose box height and weight, followed by
3 rounds:
40 kb or db snatch, 53/35
40 hand-release push ups
40 pull ups
40 single arm overhead walking lunge, 53/35
Cash out:
100 weighted step ups
|
241102 PARTNER METCON
(Distance, Rx2, Rx3)
On a 30:00 clock with a partner:
Machine of choice for distance
– Trade off as desired.
– Starting at :00 and again every 2:00 partners each perform 10 burpees together.
Rx2: 7 burpees
Rx3: 3 burpees
Intended Stimulus
-10,000+ meters.
-Quick transitions for sprint efforts.
-Fast burpees, performed together before getting back to accumulating calories.
-Complete the burpees in under 1:00 every round; reduce volume as needed.
|
241102 AT-HOME WOD
(Rounds)
At-home option:
On a 30:00 clock with a partner:
Run for distance
– Switch as desired.
– Starting at :00 and again every 2:00 partners each perform 10 burpees together.
Masters 55+ option:
Same as Rx’d
|
241102 OPTIONAL STAMINA
(No Results Tracked)
Every 5:00 x 3 rounds:
800-meter run
then…
Every 3:00 x 5 rounds:
400-meter run
NOTES
-800-meter runs in under 4:30.
-400-meter runs in under 2:30.
-Rest with any remaining time on the clock.
-Move at a faster pace than you normally do and try to sustain that pace for several sets.
-Stay slightly more reserved on the 800-meter runs as there’s less rest than between the 400-meter efforts.
-Use the first 400 meters to feel out where you’re at in the workout. If there’s gas in the tank, punch it on the second of the 5 x 400-meter runs and try to hang on for the rest of the workout.
|
241102 OPTIONAL AMRAP
(Time)
AMRAP 10:
5 pull-ups
10 push-ups
15 air squats
NOTES
-6-10+ rounds.
-Pull-ups in 1-2 sets.
-Push-ups in 1-3 sets.
-Squats in :40 or less.
|
241102 OPTIONAL ACCESSORY
(No Results Tracked)
Accumulate:
3:00 L-sit hold
NOTES
-Perform the L-sit on a pair of parallettes, from a pull-up bar, or any way needed to get yourself off the ground. Use the same technique throughout the entire 3 minutes of work that allows you to hold the L-sit for at least 10 seconds and no longer than 40 seconds. Rest as needed and pick up where you left off until you accumulate 3 minutes of work.
|
