DAILY WOD
 | Mon, Nov 25 2024 |  |
| 241125 PRE-WOD SKILL | 241125 METCON | 241125 AT-HOME WOD | 241125 OPTIONAL STRENGTH | 241125 OPTIONAL GHD HIP EXTENSIONS |
241125 PRE-WOD SKILL (Check In) Pre-workout On a 10:00 clock: Handstand practice
| Jason | Yes | | | Debra | Yes | | | Katie E | Yes | | | Chad | Yes | | | Steven W | Yes | | | Justin U | Yes | | | Dustin | Yes | | | Olivia M | Yes | | | Dale | Yes | | | Megan S | Yes | | | Jeremy | Yes | Yes | | Kherri | Yes | | | Tom | Yes | | | Aidan | Yes | |
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241125 METCON (Time, Rx2, Rx3) For time: 15 ring dips 1,000-m row 15 ring dips 750-m row 15 ring dips 500-m row Rx2: 10 ring dips Rx3: 10 box dips; 700-m row; 10 box dips; 500-m row; 10 box dips; 300-m row Intended Stimulus: -9:00-15:00. -Dips in 3 sets or less and under 1:30. -Total time on rower between 7:30-12:00. -Complimentary movement patterns and decreasing distances to maintain intensity on the rower.
| 1st | 17:55 Rx | Olivia M Mon, Nov 25, 2024 | | 2nd | 19:25 Rx | Cecy Mon, Nov 25, 2024 | | 3rd | 13:28 Rx2 | Kelly P Mon, Nov 25, 2024 | | 1st | 11:00 Rx | Chase To Mon, Nov 25, 2024 | | 2nd | 11:08 Rx | Jeremy Mon, Nov 25, 2024 | | 3rd | 13:22 Rx | Justin U Mon, Nov 25, 2024 |
| Chase To | 11:00 Rx | Bike | | Jeremy | 11:08 Rx | | | Justin U | 13:22 Rx | | | Olivia M | 17:55 Rx | | | Cecy | 19:25 Rx | Got the crappy rower that takes forever to turn on. The rest was nice tho. It’s tagged now. YW! | | Tom | 12:04 Rx2 | Bar dips | | John R | 12:17 Rx2 | | | Kelly P | 13:28 Rx2 | Jumping ring dips | | William | 12:30 Rx3 | | | Dena | 12:30 Rx3 | | | Katie E | 12:55 Rx3 | RX m/reps, bench dips | | Susan | 13:00 Rx3 | | | Aniki | 13:35 Rx3 | | | Megan S | 15:03 Rx3 | RX1 row; Banded dips | | Alice | 16:09 Rx3 | | | Dale | 17:26 Rx3 | Rx Reps: Ski, Banded Dips | | Elizabeth | 10:45 | Bike 1,3/5,1/2mile,15bluebanddips,20waloinglunge | | Dustin | 11:45 | 2 rounds ring dips | | Cooper T | 12:02 | Banded | | Aaron C | 12:30 | Box dips | | Adam | 12:59 | Bike/ jumping | | Harley | 13:16 | Jumping | | Aidan | 13:21 | Bike/jumping | | Chad | 13:38 | scaled | | Kristen | 13:50 | Jumping | | Eddie | 13:50 | Box dips | | Robbie | 14:06 | Mini | | Christine | 14:08 | Mini | | Kelly S | 14:35 | Jumping | | Dana F | 14:38 | Mini band | | Kherri | 16:28 | scaled | | Steven W | 16:40 | Bar dips | | Hope | 16:55 | Mini | | Debra | 18:22 | Bench dips | | Jacob L | ?? | scaled | | Tyler W | ✅ | scaled |
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241125 AT-HOME WOD (Time) At-home option: For time: 20 hand-release push-ups 1,000-meter run 20 hand-release push-ups 750-meter run 20 hand-release push-ups 500-meter run Masters 55+ option: For time: 10 ring dips 1,000-meter row 10 ring dips 750-meter row 10 ring dips 500-meter row
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241125 OPTIONAL STRENGTH (Weight) 5 sets: Front-rack walking lunges (50 ft) NOTES: -Start on the lighter side and increase across sets to find the heaviest load possible to safely perform the 50-ft effort. -Rest 2-3 minutes between attempts. -Challenge yourself by experimenting with different objects (i.e. dumbbells, kettlebells, a barbell, a sandbag, D-ball, etc.).
| Olivia M | 100 Rx | 25s / 30s / 35s / 40s / 50s | | Dale | 80 Rx | 2x. 20,25,30,35,40 |
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241125 OPTIONAL GHD HIP EXTENSIONS (Time) 4 sets: 10 weighted hip extensions (14/20 lb) 10 hip extensions – Rest as needed between sets. NOTES -20 unbroken hip extensions. Drop the weight and continue into another 10 reps. -Use a medicine ball, plate, or dumbbell to add load. -Rest as needed between sets to maintain technique and speed across 20 reps. -Squeeze your glutes hard at the top of each rep.
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