DAILY WOD
 | Sat, Nov 16 2024 |  |
| 241116 PARTNER METCON | 241116 AT-HOME WOD | 241116 OPTIONAL STRENGTH | 241116 OPTIONAL BARBELL CYCLING |
241116 PARTNER METCON
(Reps, Rx2, Rx3)
AMRAP 20 with a partner:
Max-cal on any machine
– From :00-5:00 and 10:00-15:00, the non-working partner holds a plank.
– From 5:00-10:00 and 15:00-20:00, non-working partner hangs from a bar.
– Partners can only accumulate calories if their partner is holding or hanging.
Rx2: Same as Rx'd
Rx3: hand-elevated plank hold; standing farmers carry hold
Intended Stimulus:
-200-400+ calories.
-Constant movement for 20:00.
-The non-working partner must hold or hang for the working partner to accumulate calories.
-Partners switch on the machine as desired.
| Eddie | ✅ Rx | | | Emily Br | ✅ Rx | | | Kelley | ✅ Rx | | | Thomas C | ✅ Rx | | | Robbie | ✅ Rx | |
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241116 AT-HOME WOD
(Reps)
At-home option:
AMRAP 20 with a partner:
Max-cal shuttle runs (25 ft)
– From :00-5:00 and 10:00-15:00, the non-working partner holds a plank.
– From 5:00-10:00 and 15:00-20:00, non-working partner holds the bottom of a squat.
– Partners can only accumulate calories if their partner is holding or hanging.
Masters 55+ option:
Same as Rx’d
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241116 OPTIONAL STRENGTH
(Time)
For time:
400-meter sled drag (25/45 lb)
400-meter sled push
NOTES
-Plan for this workout to take around 15 minutes.
-Attach a rope or a ring strap to the sled. As you face the sled, grab the rope or ring strap and walk backward to accumulate 400 meters.
-Choose a load that allows for a smooth, steady pace across the entire 400 meters for both movements. You may have to stop 2-3 times, but if you can go unbroken, go for it!
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241116 OPTIONAL BARBELL CYCLING
(Weight)
EMOM 10:
3 touch-and-go power cleans
NOTES
-Use this session to work on barbell cycling.
-Increase loading across the 10 sets of 3 unbroken reps.
-Only increase load as long as you’re able to maintain sound mechanics through each rep.
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