DAILY WOD
 | Tue, Nov 26 2024 |  |
| 241126 METCON | 241126 AT-HOME WOD | 241126 OPTIONAL STRENGTH | 241126 OPTIONAL STAMINA | 241126 OPTIONAL CORE CONDITIONING |
241126 METCON
(Weight)
For load:
Snatch
– Build to a 1-rep-max
Clean and jerk
– Build to a 1-rep-max
Rx2: Same as Rx'd
Rx3: 5 sets: 3 snatches;
5 sets: 2 clean and jerks
Intended Stimulus:
- Score will be total COMBINED load for the two heaviest of the lifts.
- Build to a 1-rep-max snatch and clean and jerk.
-Around 15:00 per lift.
-Rest 2:00-3:00 between lifts.
-No more than 2 attempts at any one weight.
| 1st | 75/115 Rx | Maddy Tue, Nov 26, 2024 | | 2nd | 65/85 Rx | Cecy Tue, Nov 26, 2024 | | 3rd | 50/65 Rx | Jenny Tue, Nov 26, 2024 | | 1st | 225/285 Rx | Jeremy Tue, Nov 26, 2024 | | 2nd | 205/255 Rx | Justin T Tue, Nov 26, 2024 | | 3rd | 150/180 Rx | John R Tue, Nov 26, 2024 |
| Maddy | 75/115 Rx | | | Cecy | 65/85 Rx | | | Jenny | 50/65 Rx | | | Rebecca P | 80/105 Rx | | | Jeremy | 225/285 Rx | | | Hope | 60/90 Rx | | | Alice | 35/55 Rx | | | Justin T | 205/255 Rx | | | Sarah Y | 60/85 Rx | | | John R | 150/180 Rx | | | Julia F | 105/130 Rx | | | Kelly S | 80/95 Rx | PR! | | Justin U | 155/215 Rx | | | Chad | 185/255 Rx | | | Cooper T | 185/255 Rx | | | Kherri | 145/170 Rx | | | Robbie | 80/115 Rx | | | Trina | -/120 Rx | | | Diego | 95 Rx | | | Harley | 95/125 Rx | | | Jocelyn | 60/80 Rx | | | Kelly P | 67.5/90 Rx | | | Olivia M | 65 / 115 Rx | Body said NOT TODAY🤣 | | Jeanne | 65/100 Rx | | | Steven W | 105/105 Rx | | | Elizabeth | 75 | Bench press. | | Mari | Ran Rx | |
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241126 AT-HOME WOD
(Check In)
At-home option:
EMOM 20:
Min. 1 | :45 alternating dumbbell squat snatches (35/50 lb)
Min. 2 | :30 handstand hold
Min. 3 | :45 dumbbell squat clean and jerks (35/50 lb)
Min. 4 | :30 hollow hold
Min. 5 | Rest
– Use one dumbbell for the snatches and two for the clean and jerks.
– Rest the remainder of minutes 1-4.
Masters 55+ option:
Same as Rx’d
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241126 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 three of our Strength I cycle. For these eight weeks, stick with the lift you chose in week 1. 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.
-Keep in mind that today’s affiliate workout is a heavy 1-rep snatch and clean and jerk. Most should choose one or the other. However, it is possible to do both. Consider using the Strength I session as a warm-up for the heavy singles.
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241126 OPTIONAL STAMINA
(Time)
5 rounds for time:
24/30-cal bike
– Rest 2:00 between rounds.
NOTES:
-Keep rounds to 2:30 or less; advanced athletes should push for sub-2:00 rounds.
-Use any available bike.
-Push as hard as possible on each round to find out what this workout is really all about; avoid gaming any of the rounds.
-If you use an Echo or Assault bike, incorporate your arms as much as possible. On the C2 bike, try and push through the heavy feeling in your legs.
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241126 OPTIONAL CORE CONDITIONING
(Reps)
AMRAP 8:
15 GHD sit-ups
:30 plank hold (forearms)
NOTES:
-4-6 rounds.
-GHD sit-ups in :40 or less.
-Unbroken plank holds.
-Move at a steady pace and focus on movement quality over maximizing volume.
-Practice quickly changing directions at the bottom of the GHD sit-up.
-Keep your hips level with your shoulders during the plank holds.
-Reduce volume and/or range of motion for those who do not train consistently on this equipment.
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