Daily WOD
 | Fri, Nov 22 2024 |  |
| OPEN 22.1 | 241122 AT-HOME WOD | 241122 OPTIONAL STRENGTH | 241122 OPTIONAL SKILL |
OPEN 22.1
(Reps, Sc, Fnd,  CF Open)
AMRAP 15:
3 wall walks
12 DB snatches (35/50 lb)
15 box jump-overs (20/24 in)
– Step down from the box.
Rx2: 3 scaled wall walks; (20/35 lb); stepping up is also permitted
Rx3: 6 plank shoulder taps; 9 DB snatches (10/15 lb); 12 box step-overs (12 in)
Intended Stimulus:
-Top athletes in the Open achieved 12+ rounds, but for today we'll target at least 5+ for athletes to go Rx'd.
-Each movement in 1:00 or less for most.
-Advanced athletes can push to complete unbroken sets of each movement through all rounds with minimal rest between.
| 1st | 213 Rx | Nidia Fri, Nov 22, 2024 | | 2nd | 7+1 Rx | Kherri Fri, Nov 22, 2024 | | 3rd | 6 Rx | Hope Fri, Nov 22, 2024 | | 1st | 240 Rx | Jeremy Fri, Nov 22, 2024 | | 2nd | 183 Rx | Justin U Fri, Nov 22, 2024 | | 3rd | 150 Rx | John R Fri, Nov 22, 2024 |
| Jeremy | 240 Rx | 1st 8 rounds | | Nidia | 213 Rx | 1st | | Justin U | 183 Rx | 2nd | | John R | 150 Rx | 3rd | | Aaron C | 120 Rx | 4th | | Kherri | 7+1 Rx | 2nd | | Shane H | 6+3 Rx | 5th | | Hope | 6 Rx | 3rd | | Harley | 5 Rx | 4th | | Dale | 254. 8+14 Sc | 6th Prom ww | | Robbie | 210 Sc | 5th Rx all w/25 | | Kelly S | 199 Sc | 6th | | Katie E | 184 Sc | 7th 35# | | Christine | 183 Sc | 8th Rx all w/25 | | Jeanne | 180 Sc | 9th | | Kristen | 156 Sc | 10th | | Sadie | 153 Sc | 11th BJO | | Erika R | 152 Sc | 12th RX but 25# | | Maddie | 135 Sc | 13th | | Shelby B | 122 Sc | 14th | | Kelly P | 6+4 Sc | 15th | | Diego | 5+21 Sc | 7th | | William | 5+19 Sc | 8th | | Tom | 5+15 Sc | 9th Rx but #35 | | Dana F | 5+11 Sc | 16th 25# | | Elizabeth | 276 Fnd | 17th | | Blake P | 180 Fnd | 10th 40#, BJO | | Pam | 156 Fnd | 18th Rx reps | | Matt Br | 150 Fnd | 11th | | Alice | 150 Fnd | 19th 15# | | Susan | 138 Fnd | 20th 15# | | Laura B | 10 Fnd | 21st | | Breanna | 5 Fnd | 22nd | | Dena | 4 Fnd | 23rd |
|
241122 AT-HOME WOD
(Reps)
At-home option:
AMRAP 15:
3 wall walks
12 dumbbell snatches (35/50 lb)
15 object jumps (20/24 in)
Masters 55+ option:
AMRAP 15:
3 wall walks
12 dumbbell snatches (20/35 lb)
15 box jump-overs (20/24 in)
– Box step-overs are permitted.
– Step down from the box.
|
241122 OPTIONAL STRENGTH
(Check In)
For completion:
200-meter sandbag bear-hug carry (70/100 lb)
100-meter left-arm dumbbell overhead carry (35/50 lb)
100-meter right-arm dumbbell overhead carry
200-meter sandbag bear-hug carry
– Rest as needed between movements.
NOTES:
-Sandbag carry in 2-3 sets.
-Overhead carries in 1-2 sets.
-Use a moderate load that allows you to walk casually but feels challenging toward the end.
-Break the sandbag carries at the 100-meter mark and rest as needed. Then, push to finish the rest of the 200 meters in one set, breaking only if really needed.
-Push the overhead carries until failure, even if it means putting the dumbbells down 20 feet before the end of the 100 meters.
-Take longer rests during this piece as needed. Longer rest breaks with quick unbroken sets is preferable to taking a lot of breaks.
|
241122 OPTIONAL SKILL
(Check In)
Accumulate:
3:00 L-sit hold
NOTES:
-Perform the L-sit by using a pair of parallettes, hanging from a pull-up bar, or in any way you can get yourself off the ground. Use a variation for the entire 3 minutes that allows you to hold the L-sit for at least 10 seconds and no longer than 40 seconds. Rest as needed, but pick up where you left off until you accumulate 3 minutes of work.
|
