DAILY WOD
 | Tue, Nov 12 2024 |  |
| 241112 PRE-WOD SKILL | 241112 AT-HOME WOD | 241112 METCON | 241112 OPTIONAL STRENGTH | 241112 OPTIONAL ACCESSORY |
241112 PRE-WOD SKILL
(Reps)
Pre-workout
EMOM 10:
Min. 1 | :20 plank shoulder taps
Min. 2 | :20 jump rope practice
– Athlete’s choice of jump rope skill.
| Chad | Yes Rx | | | Dustin | Yes Rx | | | Emily G | Yes Rx | | | Daniel A | Yes Rx | | | Steven W | Yes Rx | | | Mari | yes Rx | | | Katie E | yes Rx | | | Elizabeth | yes Rx | | | Kelly S | yes Rx | | | Jenny | yes Rx | | | Nidia | yes Rx | | | Cecy | yes Rx | | | Kori | yes Rx | | | Adam | yes Rx | | | Carmen | yes Rx | | | Ian N | yes Rx | | | Olivia M | first cross-overs!!! Rx | | | Justin U | ✅ Rx | | | Rebecca P | ✅ Rx | | | Mariah | ✅ Rx | | | Diego | ✅ Rx | | | Olivia B | ✅ Rx | | | Kherri | ✅ Rx | | | Hope | ✅ Rx | |
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241112 AT-HOME WOD
(Reps)
At-home option:
AMRAP 10:
5 shuttle runs (25 ft)
8 handstand push-ups
– 1 shuttle run = 25 ft down + 25 ft back.
Masters 55+ option:
AMRAP 10:
8/10-calorie row
8 pike push-ups from a box
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241112 METCON
(Reps, Rx2, Rx3)
AMRAP 10:
8/10-cal row
8 handstand push-ups
Rx2: 4 handstand push-ups
Rx3: 5/7 cal row; 4 DB shoulder presses (15/20 lb)
Intended Stimulus
-5-10 rounds.
-Rows in :50 or less.
-Handstand push-ups in 1-2 sets.
-Low-volume workout with fast transitions and complimentary movements.
-Retest from 231112.
| 1st | 8 + 6 Rx | Kherri Tue, Nov 12, 2024 | | 2nd | 7+4 Rx | Nidia Tue, Nov 12, 2024 | | 3rd | 6+1 Rx | Emily G Tue, Nov 12, 2024 | | 1st | 8 + 7 Rx | Justin U Tue, Nov 12, 2024 | | 2nd | 8+5 Rx | Caleb Nu Tue, Nov 12, 2024 | | 3rd | 6+16 Rx | Daniel A Tue, Nov 12, 2024 |
| Justin U | 8 + 7 Rx | Strict HSPU | | Kherri | 8 + 6 Rx | | | Caleb Nu | 8+5 Rx | | | Nidia | 7+4 Rx | | | Daniel A | 6+16 Rx | 1 abmat | | Emily G | 6+1 Rx | 1 abmat | | Olivia M | 5 + 1 Rx | first 2 rounds in 3:00… fell apart🤣🤦🏼♀️ | | Kori | 5 Rx | | | Cecy | 6+2 Rx2 | 2 abmats strict | | Carmen | 9 Rx3 | scaled | | Elizabeth | 8 Rx3 | 5 cal bike, 8 push ups | | Diego | 8 Rx3 | 8 Box Pike Push-Ups | | Katie E | 7+8 Rx3 | scaled | | Rebecca P | 7 + 8 Rx3 | 8 Pike Push-Ups | | Mariah | 7 + 8 Rx3 | 8 Box Pike Push-Ups | | Olivia B | 7 + 4 Rx3 | 8 Box Pike | | Kelly S | 7+2 Rx3 | scaled | | Jenny | 7 Rx3 | scaled | | Ian N | 7 Rx3 | scaled | | Adam | 7 Rx3 | bike, 8 pike push ups | | Hope | 6 Rx3 | 8 Box Pike Push-Ups | | Chad | 7+10 | Pile pushups | | Dustin | 7 | Pike push ups | | Andrew | 6+6 | Ski | | Steven W | 6 | Pike push ups |
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241112 OPTIONAL STRENGTH
(Weight)
For load:
Snatch, clean, or jerk:
5 reps x 4 sets at 50-60%
4 reps x 3 sets at 60-70%
NOTES
-Welcome to week 1 of our Strength I cycle. For the next eight weeks, choose between snatch, clean, or jerk (push or split) and stick with the same lift for the entire eight weeks. You can change the lift in the next eight-week cycle.
-Use a recent 1-rep-max to find your percentages.
-Take the barbell out of a rack for the jerk.
-Rest as needed between sets.
| Chad | 155 Rx | | | Steven W | 95 Rx | | | Trina | 85 Rx | | | Amanda C | 55 Rx | |
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241112 OPTIONAL ACCESSORY
(Reps)
EMOM 10:
Min. 1 | :30 strict toes-to-bars
Min. 2 | :30 plank hold
NOTES
-Scale toes-to-bar range of motion or sub V-ups as needed.
-Push to hold the plank for the entire interval. If holding the plank on both arms is easy, try holding the plank on one arm (switch as needed).
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