DAILY WOD
 | Tue, Nov 5 2024 |  |
 | Happy Birthday: Debra |
| 241105 METCON | 241105 AT-HOME WOD | 241105 OPTIONAL STAMINA | 241105 OPTIONAL STRENGTH | 241105 OPTIONAL ACCESSORY |
241105 METCON
(Weight, Rx2, Rx3)
5 sets of the complex for load:
3 squat cleans
1 jerk
Rx2: Same as Rx'd
Rx3: 3 power cleans; 2 front squats; 2 shoulder-to-overheads
Intended Stimulus:
-Build to a heavy unbroken set of the complex.
-Lift once every 4:00.
-Start at a moderate load and build if technique remains sound.
-Squat clean then push jerk or split jerk.
| 1st | 165 Rx | Nidia Tue, Nov 5, 2024 | | 2nd | 155 Rx | Kherri Tue, Nov 5, 2024 | | 3rd | 125 Rx | Jessica L Tue, Nov 5, 2024
Jessica T Tue, Nov 5, 2024 | | 1st | 246.5 Rx | Thomas C Tue, Nov 5, 2024 | | 2nd | 245 Rx | Jeremy Tue, Nov 5, 2024 | | 3rd | 225 Rx | Jay Tue, Nov 5, 2024
Cooper T Tue, Nov 5, 2024
Tyler W Tue, Nov 5, 2024 |
| Thomas C | 246.5 Rx | | | Jeremy | 245 Rx | | | Tyler W | 225 Rx | | | Cooper T | 225 Rx | | | Jay | 225 Rx | | | Chad | 215 Rx | | | Tom | 205 Rx | | | Justin U | 190 Rx | | | Nidia | 165 Rx | | | Aaron C | 165 Rx | | | Kherri | 155 Rx | | | Jaden | 135 Rx | | | Jessica T | 125 Rx | | | Jessica L | 125 Rx | | | Dustin | 125 Rx | | | Mari | 120 Rx | | | Trina | 115 Rx | | | Lindsey C | 115 Rx | | | Harley | 115 Rx | | | Breanna | 115 Rx | | | Daniel A | 110 Rx | | | Maddy | 105 Rx | | | Shelby B | 105 Rx | | | Nicole Ha | 105 Rx | | | Alex D | 105 Rx | | | Laura M | 105 Rx | | | Megan M | 100 Rx | | | Olivia B | 95 Rx | | | Jeanne | 90 Rx | | | Diane | 90 Rx | | | Kaylin | 90 Rx | | | Kori | 90 Rx | | | Kelly S | 85 Rx | | | Hope | 83 Rx | | | Liv | 83 Rx | | | Rebecca P | 82.5 Rx | | | Kelly P | 82.5 Rx | | | Jenny | 80 Rx | | | Cecy | 80 Rx | | | Dana F | 80 Rx | | | Jocelyn | 75 Rx | | | Carmen | 50 Rx | | | Amanda C | 95 | Power cleans, push press |
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241105 AT-HOME WOD
(Weight)
At-home option:
5 sets for completion:
5 dumbbell deadlifts
5 dumbbell power cleans
5 dumbbell front squats
5 dumbbell hang squat cleans
5 dumbbell thrusters
5 dumbbell push presses
– Rest as needed between sets, completing all 35 reps unbroken.
Masters 55+ option:
Same as Rx’d
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241105 OPTIONAL STAMINA
(Time)
10 sets for time:
300-meter row
– Rest 1:00 between sets.
NOTES:
-Score your slowest round.
-Keep each interval under 1:20.
-Maintain the same pace across all intervals.
-If you cannot complete multiple sets of the 300-meter distance in under 1:20, scale back the distances by 50-75 meters.
-Today’s session is about developing consistency. Ideally, you want to maintain the same pace across all distances.
| Jason | 1:05.4 Rx | 1:03.2, 1:05.4, 1:05.1, 1:04.6, 1:04.3, 1:04.4, 1:04.7, 1:03.9, 1:03.3, :57.6 | | Dustin | 1:10 Rx | | | Shelby B | 10:45 Rx | 5 rounds |
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241105 OPTIONAL STRENGTH
(Weight)
For load:
5 sets:
10 deadlifts
– Rest 2:00-3:00 between sets.
NOTES:
-Focus more on technically sound, fast sets. Go as heavy as possible while still moving efficiently through the 10 reps.
-Aim for percentages to be between 50-60% of your best 1-rep.
-Each set is meant to be unbroken. Feel free to rest with the bar at the top of the deadlift, but you should not have to let go of it at any point.
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241105 OPTIONAL ACCESSORY
(Reps)
8 sets for total reps:
:20 GHD sit-ups
:10 rest
NOTES:
-Perform as many GHD sit-ups as possible in 20 seconds, rest for 10 seconds, 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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