Daily WOD
 | Mon, Nov 4 2024 |  |
 | Happy Birthday: Thomas C |
| 241104 METCON | 241104 POST-WOD SKILL | AT-HOME WOD | 241104 OPTIONAL SKILL | 241104 OPTIONAL ACCESSORY |
241104 METCON
(Rounds, Int, Sc)
AMRAP 7:
10 box jumps (20/24 in)
3 bar muscle-ups
Rx2: 1 bar muscle-up
Rx3: (16/20 in); 3 jumping bar muscle-ups
Intended Stimulus:
-5-10+ rounds.
-Box jumps in :20-:45.
-Bar muscle-ups in :10-:45.
| 1st | 7 + 10 Rx | Olivia M Mon, Nov 4, 2024 | | 2nd | 6+11 Rx | Nidia Mon, Nov 4, 2024 | | 3rd | 7 Sc | Emily G Mon, Nov 4, 2024
Maddy Mon, Nov 4, 2024 | | 1st | 9 Rx | Jay Mon, Nov 4, 2024 | | 2nd | 8+10 Rx | Caleb Nu Mon, Nov 4, 2024 | | 3rd | 8 + 6 Rx | Jeremy Mon, Nov 4, 2024 |
| Jay | 9 Rx | | | Caleb Nu | 8+10 Rx | | | Jeremy | 8 + 6 Rx | | | Justin U | 8+3 Rx | | | Olivia M | 7 + 10 Rx | | | Nidia | 6+11 Rx | | | Chase To | 6+10 Rx | | | Thomas C | 6+5 Rx | | | Cooper T | 7+4 Sc | | | Maddy | 7 Sc | 20'; 3 C2b | | Emily G | 7 Sc | 20', chin ups | | Chad | 6+11 Sc | 24'box | | Rebecca P | 6 + 11 Sc | | | Kelly P | 6 + 10 Sc | | | Cecy | 6+8 Sc | | | Dana F | 6 + 6 Sc | | | Adam | 6 Sc | | | Greg U | 6 Sc | Jumping bmu/24” Box | | Megan S | 6 Sc | | | Laura M | 5 + 10 Sc | | | Kori | 5+4 Sc | | | Olivia B | 5 + 2 Sc | | | Lindsey C | 5 Sc | | | Tom | 4 + 8 Sc | | | Daniel A | 4+4 Sc | 24' | | Elizabeth | 10 | 10 elevated reverse lunges,3strictPU | | Dale | 9 | Step ups, pull ups | | Ginny | 9 | scaled | | Alice | 8 | scaled | | Pam | 8 | scaled | | Susan | 8 | scaled | | Eddie | 8 | 10 Step Ups, 3 Jumping C2B | | Diane | 7+8 | scaled | | Debra | 7 | scaled | | Aniki | 7 | scaled | | Eliana | 7 | 10 step-ups, 6 ring rows | | Christine | 6+4 | scaled | | Robbie | 6+3 | scaled | | Nicole Ha | 6 | scaled | | Alex D | 5 + 1 | 1 Jumping BMU | | Laura B | :-) | Welcome back! |
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241104 POST-WOD SKILL
(Weight)
5 sets for load:
1 strict weighted pull-up
– Pause with your chin over the bar for :01.
| 1st | 45 Rx | Olivia M Mon, Nov 4, 2024 | | 2nd | 20 Rx | Nidia Mon, Nov 4, 2024 | | 3rd | 15 Rx | Emily G Mon, Nov 4, 2024 | | 1st | 135 Rx | Jay Mon, Nov 4, 2024 | | 2nd | 62 Rx | Thomas C Mon, Nov 4, 2024 | | 3rd | 45 Rx | Justin U Mon, Nov 4, 2024 |
| Jay | 135 Rx | | | Thomas C | 62 Rx | | | Justin U | 45 Rx | | | Olivia M | 45 Rx | | | Chad | 25 Rx | | | Daniel A | 20 Rx | | | Dale | 20 Rx | | | Nidia | 20 Rx | | | Greg U | 20# Rx | | | Emily G | 15 Rx | | | Lindsey C | 1 Rx | lol at 1lb. | | Tom | 1 Rx | | | Maddy | 😀 Rx | | | Steven W | 😀 Rx | |
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AT-HOME WOD
(Time)
At-home option:
AMRAP 7:
10 object jumps or jump-overs
3 dumbbell burpee clean and jerks (35/50 lb)
Masters 55+ option:
AMRAP 7:
10 box jumps or box step-ups (20/24 in)
3 chest-to-bar pull-ups
– If able to perform a muscle-up, substitute with 1-3 bar muscle-ups.
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241104 OPTIONAL SKILL
(Reps)
10 sets:
:30 max-reps strict handstand push-ups
1:00 rest
NOTES:
-Maintain consistent set sizes.
-Avoid pushing to failure.
-Hold back on your effort in the first set. Prioritize increasing your set size vs. pushing to failure early on.
-Build your gymnastic pressing endurance and your awareness of your ability with this movement.
-Scale to pike push-ups, dumbbell strict presses, handstand push-up negatives as needed.
| Thomas C | 77 Rx | | | Lindsey C | 👍🏻 | Handstand on wall hold | | Dale | 👍 Rx | Handstand holds (30sec) |
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241104 OPTIONAL ACCESSORY
(Time)
10 rounds:
Sled push (50 ft)
Sled pull (50 ft)
– Rest 1:00 between rounds.
NOTES:
-Find a load that allows you to keep moving at a steady grind for the entire 50 feet. Increase the loading across the 10 rounds as you see fit.
-Attach a rope or a ring (with a strap) to the sled and backpedal 50 feet.
-Each round should take no more than 90 seconds.
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