DAILY WOD
 | Tue, Nov 19 2024 |  |
| 241119 METCON | 241119 AT-HOME WOD | 241119 OPTIONAL BARBELL CYCLING | 241119 OPTIONAL ACCESSORY |
241119 METCON
(Calories, Rx2, Rx3)
Every 2:00 for 6 rounds:
15 burpees over the rower
Max-cal row
– Rest 2:00 between rounds.
Rx2: 10 burpees over the rower
Rx3: 8 burpees
Intended Stimulus
-36-100+ calories.
-Burpees in :45-1:15.
-6+ calories per round for beginner and intermediate athletes; 10-20+ for advanced athletes.
| 1st | 106 Rx | Olivia M Tue, Nov 19, 2024 | | 2nd | 104 Rx | Nidia Tue, Nov 19, 2024 | | 3rd | 80 Rx | Kherri Tue, Nov 19, 2024 | | 1st | 156 Rx | Chase To Tue, Nov 19, 2024 | | 2nd | 151 Rx | Jeremy Tue, Nov 19, 2024 | | 3rd | 110 Rx | Justin U Tue, Nov 19, 2024 |
| Chase To | 156 Rx | | | Jeremy | 151 Rx | | | Justin U | 110 Rx | | | Olivia M | 106 Rx | 18/18/18/18/18/16🤢 | | Nidia | 104 Rx | | | Justin T | 97 Rx | | | Chad | 93 Rx | | | Dustin | 88 Rx | | | Kherri | 80 Rx | | | Jessica T | 76 Rx | | | Kori | 76 Rx | | | Lindsey C | 74 Rx | | | Jessica L | 66 Rx | | | Tom | 57 Rx | | | Hope | 56 Rx | | | Kelly S | 52 Rx | | | Adam | 52 Rx | | | Kelly P | 50 Rx | | | Dana F | 34 Rx | | | John R | 94 Rx2 | 2 rounds Rx, 4 rounds Rx2 | | Shelby B | 62 Rx2 | | | Olivia B | 57 Rx2 | | | Jeanne | 70 Rx3 | Bike | | Jason | ✅ Rx | |
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241119 AT-HOME WOD
(Calories)
At-home option:
Every 2:00 for 6 rounds:
15 burpees over an object (6 in)
Max shuttle runs (25 ft)
– Rest 2:00 between rounds.
Masters 55+ option:
Every 2:00 for 6 rounds:
15 burpees
Max-cal row
– Rest 2:00 between rounds.
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241119 OPTIONAL BARBELL CYCLING
(Weight)
EMOM 10:
3 touch-and-go power snatches
NOTES:
-Use this session to work on barbell cycling. Tomorrow’s lifting will give you an opportunity to go heavier, so use today to focus on cycling.
-Increase loading across all ten sets of 3 unbroken reps as long as you can maintain sound mechanics. Watch for early arm bend, lack of hip extension, and/or pausing at the hips on the return.
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241119 OPTIONAL ACCESSORY
(Time)
4 sets:
5 weighted strict chin-ups
10 barbell bent-over rows (overhand grip)
15 dumbbell floor presses
NOTES
-Sub-15:00.
-Increase the loading of the chin-up load, barbell, and dumbbells as much as possible while maintaining smooth unbroken sets for all three movements.
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