Daily WOD
 | Thu, Nov 21 2024 |  |
| 241121 POST-WOD SKILL | 241121 METCON | 241121 AT HOME WOD |
241121 POST-WOD SKILL (Weight) Post-workout 5 sets for load: 5 strict weighted pull-ups – Pause with your chin over the bar for :01.
| Olivia M | 25 Rx | | | Cecy | 20 Rx | | | Nidia | 20 Rx | | | John R | 18 Rx | | | Eddie | banded Rx | | | Harley | banded Rx | | | Olivia B | banded Rx | | | Kherri | banded Rx | |
|
241121 METCON (Time, Int, Sc) 3 rounds for time: 50 double-unders 40 sit-ups 30 push-ups 20 single-leg squats Rx2: 40 double-unders; 30 sit-ups; 20 push-ups; 10 single-leg squats Rx3: 30 single-unders; 20 foot-anchored sit-ups; 15 hand-elevated push-ups; 10 reverse lunges Intended Stimulus: -9:00-15:00. -Double-unders in :30-1:00. -Sit-ups in 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 double-under volume.
| 1st | 15:39 Rx | Kori Thu, Nov 21, 2024 | | 2nd | 17:15 Rx | Kherri Thu, Nov 21, 2024 | | 3rd | 17:33 Rx | Olivia M Thu, Nov 21, 2024 | | 1st | 9:50 Sc | Adam Thu, Nov 21, 2024 | | 2nd | 14:09 Sc | Eddie Thu, Nov 21, 2024 | | 3rd | 14:40 Sc | John R Thu, Nov 21, 2024 |
| Kori | 15:39 Rx | | | Kherri | 17:15 Rx | | | Olivia M | 17:33 Rx | | | Erika R | 17:48 Rx | | | Mari | 12:38 Int | Lunges for push ups | | Nidia | 16:45 Int | Heel elevated SLS | | Adam | 9:50 Sc | Rx2 reps | | Jocelyn | 13:17 Sc | Rx reps | | Maddie | 13:43 Sc | Rx2 reps | | Eddie | 14:09 Sc | Rx reps, singles, knee push-ups, pistols to bench | | Jessica T | 14:19 Sc | Rx everything except SLS | | John R | 14:40 Sc | Rx reps, singles, toe assisted, last 15 push-ups from knees | | Harley | 14:45 Sc | Rx reps, knee push-ups toe-assisted pistols | | Jeanne | 14:49 Sc | | | Ian N | 15:07 Sc | Foot hook squats | | Cecy | 15:11 Sc | RX reps, SU, SSLS. KORI is a master rope flicker. Her DU are FAF! | | Julie | 15:16 Sc | | | Jenny | 15:30 Sc | | | Olivia B | 16:50 Sc | Rx reps, singles, knee push-ups, leg wrap pistols | | Cooper T | 17:15 Sc | Rx everything except SLS | | Jessica L | 17:18 Sc | Rx everything but SLS | | Jason B | 18:59 Sc | RX and Single leg to a box. | | Justin U | 14:41 | scaled | | Justin U | 14:41 | 75 SU Rig Pistols | | Julie | 15:16 | scaled | | Chad | 18:37 | scaled | | Mindy | 21:34 | scaled |
|
241121 AT HOME WOD (Time) At-home option: Same as Rx’d, intermediate, or beginner Masters 55+ option: 3 rounds for time: 50 double-unders 40 sit-ups 30 push-ups 20 alternating reverse lunges
|