DAILY WOD
 | Wed, Nov 20 2024 |  |
 | Happy Birthday: Lindsey C |
| 241120 METCON | 241120 POST-WOD SKILL | 241120 AT-HOME WOD | 241120 OPTIONAL STRENGTH | 241120 OPTIONAL PLAY ON BASELINE | 241120 OPTIONAL STAMINA |
241120 METCON
(Weight)
10 rounds:
3 hang power snatches
– Lift every 2:00.
– Build in load if technique allows.
Intended Stimulus:
-Heavy day, building in load as technique allows.
-Most athletes will work up to 70-80% of 1-rep-max; start around 40% and build with small jumps.
-Repeat and/or reduce loads to maintain sound mechanics before increasing.
| 1st | 130 Rx | Kherri Wed, Nov 20, 2024
Nidia Wed, Nov 20, 2024 | | 2nd | 95 Rx | Jessica T Wed, Nov 20, 2024
Trina Wed, Nov 20, 2024 | | 3rd | 90 Rx | Lindsey C Wed, Nov 20, 2024
Julia F Wed, Nov 20, 2024 | | 1st | 205 Rx | Cooper T Wed, Nov 20, 2024 | | 2nd | 175 Rx | Thomas C Wed, Nov 20, 2024 | | 3rd | 150 Rx | Tom Wed, Nov 20, 2024 |
| Cooper T | 205 Rx | | | Thomas C | 175 Rx | | | Tom | 150 Rx | | | Justin U | 130 Rx | | | Nidia | 130 Rx | | | Kherri | 130 Rx | | | Aaron C | 125 Rx | | | Elijah | 125 Rx | | | John R | 115 Rx | | | Ian N | 110 Rx | | | Trina | 95 Rx | | | Jessica T | 95 Rx | | | Julia F | 90 Rx | | | Dale | 90 Rx | | | Lindsey C | 90 Rx | | | Maddie | 85 Rx | | | Olivia M | 85 Rx | | | Eddie | 85 Rx | | | Diego | 80 Rx | | | Harley | 80 Rx | | | Breanna | 80 Rx | | | Laura M | 72.5 Rx | | | Christine | 70 Rx | | | Jocelyn | 70 Rx | | | Kelly S | 70 Rx | | | Cecy | 67.5 Rx | | | Jessica L | 65 Rx | | | Kelly P | 60 Rx | | | Pam | 47.5 Rx | | | Susan | 35 Rx | | | Alice | 35 Rx | | | Ginny | 30 Rx | | | Kristen | alt wod Rx | | | Elizabeth | mod wod Rx | | | Mari | mod wod Rx | | | Connie | dumbbell snatches Rx | |
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241120 POST-WOD SKILL
(Check In)
Post-workout
8 sets:
:20 plank hold
:10 rest
| Justin U | Yes | Yes | | Dale | Yes | | | Olivia M | Yes | | | Jocelyn | Yes | | | Kelly S | Yes | | | Lindsey C | Yes | | | Thomas C | Yes | | | Eddie | Yes | | | Diego | Yes | | | Laura M | Yes | | | Kherri | Yes | | | John R | Yes | | | Kelly P | Yes | |
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241120 AT-HOME WOD
(Weight)
At-home option:
Every 2:00 for 10 rounds:
5-10 left-arm dumbbell hang power snatches
5-10 right-arm dumbbell hang power snatches
Masters 55+ option:
Same as Rx’d
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241120 OPTIONAL STRENGTH
(Weight)
For load:
Snatch, clean, or jerk:
5 reps x 3 sets at 50-60%
4 reps x 5 sets at 60-70%
NOTES:
-Welcome to week two of our Strength I cycle. For these eight weeks, stick with the lift you chose in week one. You can change the lift in the next eight-week cycle.
-Use a recent one-rep-max to find your percentages.
-Take the barbell out of a rack for the jerk.
-Rest as needed between sets.
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241120 OPTIONAL PLAY ON BASELINE
(Time)
3 rounds for time:
50 double-unders
40 sit-ups
30 push-ups
20 single-leg squats
NOTES:
-9:00-15:00.
-Double unders in :30-1:00.
-Sit-ups in under 1:00-1:30.
-Push-ups in :45-1:30.
-Single-leg squats in :30-1:00.
-Advanced athletes who expect to be able to complete this workout unbroken can increase the volume of double-unders.
-Push to go unbroken through as many movements and sets as possible. This workout will test your push-up stamina.
-Move smoothly and stay under control on the single-leg squats. Missed reps here can be costly.
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241120 OPTIONAL STAMINA
(Calories)
10 sets for calories:
:30 bike at 60 RPMs
:20 bike at 70 RPMs
:10 bike at 80+ RPMs
1:00 bike sub 60 RPMs
NOTES:
-Use a C2 Bike, an Assault Bike, or an Echo Bike.
-Try for 150 or more calories across the entire effort.
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