DAILY WOD
 | Fri, Nov 8 2024 |  |
| 241108 PRE-WOD SKILL | 241108 HALF OPEN 20.1 | 241108 AT-HOME WOD | 241108 OPTIONAL STRENGTH | 241108 OPTIONAL CHAD1000X TRAINING |
241108 PRE-WOD SKILL (Weight) Pre-workout: Every 2:00 for 5 sets: 3 snatches
| 1st | 115 Rx | Kherri Fri, Nov 8, 2024 | | 2nd | 105 Rx | Jessica T Fri, Nov 8, 2024 | | 3rd | 85 Rx | Breanna Fri, Nov 8, 2024 Harley Fri, Nov 8, 2024 Julia F Fri, Nov 8, 2024 Kristen Fri, Nov 8, 2024 | | 1st | 165 Rx | Jeremy Fri, Nov 8, 2024 | | 2nd | 155 Rx | Jason Fri, Nov 8, 2024 Chad Fri, Nov 8, 2024 | | 3rd | 150 Rx | Justin U Fri, Nov 8, 2024 |
| Jeremy | 165 Rx | | | Chad | 155 Rx | | | Jason | 155 Rx | | | Justin U | 150 Rx | | | Cooper T | 135 Rx | | | Dan | 130 Rx | | | Kherri | 115 Rx | | | Ian N | 110 Rx | | | Greg U | 105 Rx | | | Jessica T | 105 Rx | | | Blake P | 95 Rx | | | Dale | 90 Rx | | | Steven W | 85 Rx | | | Kristen | 85 Rx | | | Dustin | 85 Rx | | | Julia F | 85 Rx | | | Eddie | 85 Rx | | | Harley | 85 Rx | | | Breanna | 85 Rx | | | Diego | 75 Rx | | | John R | 75 Rx | | | Nicole Ha | 75 Rx | | | Shelby B | 70 Rx | | | Kelly S | 70 Rx | | | Emily G | 65 Rx | | | Katie E | 65 Rx | | | Trina | 65 Rx | | | Sarah Y | 55 Rx | | | Megan M | 55 Rx | | | Jeanne | 50 Rx | | | Pam | 50 Rx | | | Alice | 50 Rx | | | Susan | 40 Rx | | | Aniki | 23 Rx | | | Carson C | 155 | P. Clean | | Elizabeth | BP Rx | | | Mari | ✅ Rx | | | Eliana | ✅ Rx | |
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241108 HALF OPEN 20.1 (Time, Rx2, Rx3) 5 rounds for time: 8 ground-to-overheads (65/95 lb) 10 bar-facing burpees Rx2: (55/75lb) Rx3: 5 hang power snatches (35/45 lb); 8 bar-facing burpees Intended Stimulus: -4:00-8:00. -Ground-to-overheads in :16-:40. -Bar-facing burpees in :20-1:00. -Snatch or clean and jerk the bar overhead. -Give this one your all. There is no time to slow down or game the workout. -Shoot to go unbroken through all rounds of the ground-to-overheads. Perform either a snatch or clean and jerk, just hang on to the barbell.
| 1st | 7:27 Rx | Jessica T Fri, Nov 8, 2024 | | 2nd | 8:15 Rx | Kherri Fri, Nov 8, 2024 | | 3rd | 8:21 Rx | Harley Fri, Nov 8, 2024 | | 1st | 5:16 Rx | Carson C Fri, Nov 8, 2024 | | 2nd | 5:40 Rx | Jeremy Fri, Nov 8, 2024 | | 3rd | 8:06 Rx | Justin U Fri, Nov 8, 2024 |
| Carson C | 5:16 Rx | | | Jeremy | 5:40 Rx | | | Jessica T | 7:27 Rx | | | Justin U | 8:06 Rx | | | Kherri | 8:15 Rx | | | Harley | 8:21 Rx | | | Dan | 8:29 Rx | | | Nicole Ha | 8:40 Rx | | | Katie E | 9:48 Rx | | | Chad | 9:58 Rx | | | Jason | 10:00 Rx | 4 rds | | Julia F | 10:06 Rx | | | Kristen | 11:00 Rx | | | Shelby B | 12:42 Rx | | | Emily G | 8:11 Rx2 | | | Ian N | 8:11 Rx2 | | | John R | 8:54 Rx2 | | | Blake P | 8:57 Rx2 | | | Kelly S | 9:20 Rx2 | | | Greg U | 9:59 Rx2 | | | Diego | 10:00 Rx2 | 4+3 rds | | Sarah Y | 10:05 Rx2 | | | Dale | 10:16 Rx2 | | | Debra | 4:17 Rx3 | Scaled | | Aniki | 6:16 Rx3 | | | Dustin | 7:45 Rx3 | | | Jeanne | 7:49 Rx3 | | | Eddie | 10:00 Rx3 | 4 rds | | Megan M | 10:07 Rx3 | | | Alice | 11:18 Rx3 | | | Susan | 11:31 Rx3 | | | Pam | 12:41 Rx3 | | | Mari | 5:12 | scaled | | Elizabeth | 5:20 | Floor press/kb dl | | Cooper T | 6:57 | scaled | | Breanna | 8:02 | 5 burpees | | Steven W | 12:47 | scaled |
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241108 AT-HOME WOD (Time) At-home option: 5 rounds for time: 12 alternating dumbbell snatches (35/50 lb) 10 dumbbell-facing burpees Masters 55+ option: 5 rounds for time: 8 ground-to-overheads (45/65 lb) 10 bar-facing burpees
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241108 OPTIONAL STRENGTH (Weight) 6 sets for load: 1 clean pull 1 hang power clean 1 hang squat clean – All hang reps start from above the knee. 2 drop sets: 1 complex at 95% 1 complex at 90% NOTES: -Welcome to the in-between cycles week of our Strength program. The goal of this week’s strength sessions is to recover, realign, and prepare for the next 8-week and 4-week cycles that will start on Nov. 11. -Perform 6 heavy sets of the complex, building in load. Leave 10-20 pounds in the tank, versus going as heavy as possible. -Perform 2 additional drop sets at 95% and 90% of your heaviest set of the day. -Rest 3:00 between sets.
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241108 OPTIONAL CHAD1000X TRAINING (Time) For time: 1,600-meter ruck/jog (35/45 lb) Rest 3:00 800-meter ruck/jog NOTES: -30:00-40:00. -Aim to complete the 1,600 meters in 20 minutes or less. -Use loading consistent with how you plan to tackle CHAD1000X on Nov. 11.
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