DAILY WOD
 | Fri, Nov 15 2024 |  |
| 241115 METCON | 241115 OPTIONAL STRENGTH | 241115 OPTIONAL STAMINA | 241115 AT-HOME WOD |
241115 METCON
(Time, Rx2, Rx3)
5 rounds for time:
15 chest-to-bar pull-ups
Handstand walk (25 ft)
Rx2: 10 pull-ups; 20 handstand shoulder taps
Rx3: 10 jumping pull-ups; 5 inchworms
Intended Stimulus:
-8:00-12:00.
-Higher-skill gymnasty workout.
-Opportunity for less experienced athletes to work challenging skills and for more advanced athletes to develop speed and stamina with these two movements.
| 1st | 11:16 Rx | Nidia Fri, Nov 15, 2024 | | 2nd | 6:09 Rx2 | Christine Fri, Nov 15, 2024 | | 3rd | 6:39 Rx2 | Emily G Fri, Nov 15, 2024 | | 1st | 11:45 Rx | Thomas C Fri, Nov 15, 2024 | | 2nd | 4:31 Rx2 | Andrew Fri, Nov 15, 2024 | | 3rd | 5:00 Rx2 | Chase To Fri, Nov 15, 2024 |
| Nidia | 11:16 Rx | | | Thomas C | 11:45 Rx | | | Andrew | 4:31 Rx2 | RX2 | | Chase To | 5:00 Rx2 | | | Justin T | 5:50 Rx2 | RX2 | | Christine | 6:09 Rx2 | rx2 some banded pull ups | | Emily G | 6:39 Rx2 | Pull-ups, handstand walk | | Jenny | 6:40 Rx2 | scaled | | Julia F | 6:44 Rx2 | pull ups and rx handstand walks | | Greg U | 7:38 Rx2 | rx2 some banded pull ups | | Kelly S | 7:43 Rx2 | scaled | | Jessica T | 7:55 Rx2 | rx2 | | Lindsey C | 8:21 Rx2 | Rx2 | | Cooper T | 8:28 Rx2 | pull ups and hs walk attempts | | Chad | 8:50 Rx2 | RX2 | | Kherri | 8:57 Rx2 | | | Dustin | 9:00 Rx2 | RX2 | | Tom | 12:26 Rx2 | | | Adam | 4:45 Rx3 | JPU, pike taps | | Mariah | 6:30 Rx3 | scaled | | Pam | 6:37 Rx3 | jpu/st | | Kristen | 7:16 Rx3 | scaled | | Rebecca P | 7:16 Rx3 | | | Kelly P | 7:17 Rx3 | | | Jeanne | 7:33 Rx3 | JPU, shoulder taps | | Julie | 7:45 Rx3 | banded PU, pike taps | | Sadie | 8:00 Rx3 | JPU, scaled WW | | Olivia B | 8:26 Rx3 | | | Steven W | 9:15 Rx3 | JPU, wall walk | | Eddie | 9:52 Rx3 | Rx3 | | Laura M | 15:03 Rx3 | Pu- Half wall walk shoulder taps end 4/5 | | Mari | 5:40 | mod wod of lunges and v-ups |
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241115 OPTIONAL STRENGTH
(Weight)
For load:
Bench press
5-5-5-5-5+
– Max reps on the last set.
NOTES
-Welcome to week one of our Strength II cycle where we will bench press for the next four weeks.
-Find a heavy set of 5 bench presses for the day.
-Use the same load for sets 4 and 5, but go for more than 5 reps in that final set without pushing to failure.
-Use a spotter for this session if possible. If you are alone, be sure to not push to failure and be smart about the load you are lifting.
| Justin T | 245 Rx | 6reps | | Greg U | 145 Rx | | | Laura M | 85 Rx | 6 rep | | Kelly P | 70 Rx | |
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241115 OPTIONAL STAMINA
(Distance)
On a 15:00 clock:
Bike for distance
– Every minute perform a :15 sprint.
NOTES
-Score is total distance.
-5000/7000+ meters.
-Ride at a slow-to-moderate pace.
-Increase your pace significantly during the 15-second sprints.
-Your regular ride pace should feel like a sustainable recovery pace. During the sprint paces, push close to 100% effort. Remember that after each sprint you should ride as slow as needed to be able to repeat that sprint pace.
-Substitute run or ski as needed.
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241115 AT-HOME WOD
(Time)
At-home option:
5 rounds for time:
15 dumbbell hang power cleans
Handstand walk (25 ft)
– Use two dumbbells.
Masters 55+ option:
5 rounds for time:
15 pull-ups
2 wall walks
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