DAILY WOD
 | Sat, Nov 9 2024 |  |
| 241109 PARTNER METCON | 241109 AT-HOME WOD | 241109 OPTIONAL ACCESSORY |
241109 PARTNER METCON
(Time, Rx2, Rx3)
3 rounds for time with a partner:
90 med-ball squats (14/20 lb)
80-cal on any machine
70 sit-ups
– One partner works while the other rests.
Rx2: Same as Rx'd
Rx3: 50 air squats; 40-cal on any machine; 30 sit-ups
Intended Stimulus:
-23:00-35:00.
-Squats in 2:00-3:30.
-Calories in 3:30-5:00.
-Sit-ups in 2:00-4:00.
-Split the work as desired; one partner works at a time.
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241109 AT-HOME WOD
(Time)
At-home option:
3 rounds for time with a partner:
90 weighted squats (15/20 lb)
800-meter run
70 sit-ups
– One partner works while the other rests.
Masters 55+ option:
3 rounds for time with a partner:
90 med-ball squats (10/14 lb)
80-calories on any machine
70 sit-ups
– One partner works while the other rests.
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241109 OPTIONAL ACCESSORY
(Time)
4 sets:
15 weighted GHD hip extensions
:30 weighted GHD hip extension hold
– Rest 2:00 between sets.
NOTES:
-Use a medicine ball or bumper plate to add the desired load to the GHD hip extensions. Start with a lighter load and build up to your heaviest set.
-You should be able to perform at least a 10-second hip extension hold with the load you choose.
-Those unaccustomed to this equipment can perform the movements unweighted and reduce range of motion as needed.
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