DAILY WOD
 | Wed, Nov 6 2024 |  |
 | Happy Birthday: Willy |
| 241106 PRE-WOD SKILL | 241106 METCON | 241106 AT-HOME WOD | 241106 OPTIONAL ACCESSORY | 241106 OPTIONAL STRENGTH |
241106 PRE-WOD SKILL (Time) 3 sets: 10-20 GHD sit-ups – Rest as needed.
| Olivia M | ✅ Rx | 20 GHD x3 | | Dale | 👍 Rx | 3 x 20 then 3 x 10 | | Greg U | ? Rx | 50 AB Mat SU | | Blake P | ✅ | knee raises | | Thomas C | ✅ Rx | | | Erika R | ✅ Rx | | | Kelly S | ✅ Rx | |
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241106 METCON (Time, Rx2, Rx3) 3 rounds for time: 400-m run 20 DB farmers carry walking lunges (35/50 lb) – Use two dumbbells. Rx2: (20/35 lb) Rx3: 300-m run; 16 walking lunges Intended Stimulus: -7:00-10:00. -Each run in 1:30-2:30. -Lunges in :40-1:00.
| 1st | 8:04 Rx | Olivia M Wed, Nov 6, 2024 | | 2nd | 8:15 Rx | Nidia Wed, Nov 6, 2024 | | 3rd | 8:47 Rx | Mari Wed, Nov 6, 2024 | | 1st | 7:50 Rx | Chase To Wed, Nov 6, 2024 | | 2nd | 8:39 Rx | Justin U Wed, Nov 6, 2024 | | 3rd | 8:41 Rx | Cooper T Wed, Nov 6, 2024 |
| Chase To | 7:50 Rx | | | Olivia M | 8:04 Rx | | | Nidia | 8:15 Rx | | | Justin U | 8:39 Rx | | | Cooper T | 8:41 Rx | | | Mari | 8:47 Rx | | | Jessica L | 9:22 Rx | | | Emily G | 9:32 Rx | | | Kherri | 9:34 Rx | | | Chad | 9:39 Rx | | | Jessica T | 9:48 Rx | | | John R | 10:07 Rx | | | Thomas C | 10:11 Rx | Row | | Christine | 10:32 Rx | | | Dustin | 7:59 Rx2 | | | Julia F | 9:37 Rx2 | 25s | | Harley | 9:40 Rx2 | | | Robbie | 9:42 Rx2 | | | Cecy | 10:17 Rx2 | bike | | Maddy | 10:22 Rx2 | | | Jocelyn | 10:29 Rx2 | | | Jeanne | 10:32 Rx2 | | | Matt Br | 11:00 Rx2 | | | Steven W | 11:05 Rx2 | | | Greg U | 11:20 Rx2 | | | Blake P | 11:28 Rx2 | | | Kelly S | 11:40 Rx2 | scaled | | Diane | 12:20 Rx2 | | | Erika R | 13:55 Rx2 | 25# DBs | | Pam | 9:24 Rx3 | | | Debra | 10:00 Rx3 | | | Susan | 10:00 Rx3 | | | Dale | 10:17 Rx3 | Ski 500; 20# 16 reps | | Alice | 10:30 Rx3 | | | Ginny | 11:00 Rx3 | | | Elizabeth | 9:30 | 4 rds .65 bikr/16 wl |
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241106 AT-HOME WOD (Time) At-home option: Same as Rx’d Masters 55+ option: 3 rounds for time: 400-meter run 20 dumbbell farmers carry walking lunges (20/35 lb) – Use two dumbbells.
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241106 OPTIONAL ACCESSORY (Time) Accumulate: 100 ring push-ups – Every time you break, perform 10 hollow rocks. Notes -Set up the rings a few inches off the ground and perform as many ring push-ups as possible. Once you break, perform 10 hollow rocks. Leave around 3 reps in the tank each time vs. going to failure. You should be able to complete 5-10 unbroken in each set to go Rx’d. If needed, reduce the reps to 50-70 depending on capacity. -Scale the hollow rock by bending your knees or bringing your hands down by your sides.
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241106 OPTIONAL STRENGTH (Time) 7 sets: 3 weighted pull-ups – Rest 1:00-2:00 between sets. NOTES: -Increase loading across as many sets as possible, but perform the same weight for multiple sets if needed to prioritize mechanics. -Use a dumbbell, a medicine ball, a vest, or a weight belt to add weight to the pull-ups. -If you are not able to perform a strict pull-up, find the smallest assistance band possible that allows to you perform 3 smooth and controlled reps.
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