DAILY WOD
 | Wed, Nov 27 2024 |  |
| 241127 METCON | 241127 POST-WOD SKILL | 241127 AT-HOME WOD | 241127 OPTIONAL STRENGTH | 241127 OPTIONAL ACCESSORY | Other Results |
241127 METCON
(Time, Rx2, Rx3)
1-2-3-4-5-6-7-8-9-10 reps for time of:
KB swings (53/70 lb)
Burpee pull-ups
– Pull-up bar 6 inches from fingertips with arms overhead.
Rx2: (35/53 lb); - Pull-up bar 1 inch from fingertips with arms overhead.
Rx3: 1-2-3-4-5-6-7-8 reps; (18/26 lb); -Pull-up bar between forearm and elbow with arms overhead.
Intended Stimulus:
-6:00-11:00.
-Burpees at a pace of one burpee pull-up every 6-9 seconds.
-Unbroken kettlebell swings.
| 1st | 10:37 Rx | Olivia M Wed, Nov 27, 2024 | | 2nd | 13:27 Rx | Kherri Wed, Nov 27, 2024 | | 3rd | 15:05 Rx | Cecy Wed, Nov 27, 2024 | | 1st | 9:21 Rx | Jeremy Wed, Nov 27, 2024 | | 2nd | 15:18 Rx | Ian N Wed, Nov 27, 2024 | | 3rd | 15:45 Rx | Justin U Wed, Nov 27, 2024 |
| Jeremy | 9:21 Rx | | | Olivia M | 10:37 Rx | | | Kherri | 13:27 Rx | | | Cecy | 15:05 Rx | | | Ian N | 15:18 Rx | | | Justin U | 15:45 Rx | | | Robbie | 10:59 Rx2 | | | Matt Br | 11:26 Rx2 | Rx all/8rds | | Kelley | 14:11 Rx2 | RX but 44# | | Dale | 14:24 Rx2 | | | Christine | 14:37 Rx2 | 44# | | Mindy | 15:00 Rx2 | 35# KB | | Kristen | 9:52 Rx3 | Rx reps/jbpu/35# | | Alice | 10:50 Rx3 | 20# | | Katie E | 11:52 Rx3 | RX reps/weight | | Jocelyn | 12:02 Rx3 | Rx reps/jbpu/35# | | Jeanne | 12:14 Rx3 | Rx reps/35# | | Susan | 12:23 Rx3 | 18# | | Jacob L | 13:57 Rx3 | 25# KB, Low Bar Burpee Pull-Ups | | Mari | 8:20 | Modwod | | Chase To | 10:58 | MOD WOD | | Elizabeth | ? | Rx3 reps push-up, pull-up RKB |
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241127 POST-WOD SKILL
(Check In)
Post-workout
EMOM 10:
Min. 1 | 2 Turkish get-ups
Min. 2 | :10-:30 L-sit hold
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241127 AT-HOME WOD
(Time)
At-home option:
1-2-3-4-5-6-7-8-9-10 reps for time of:
Alternating dumbbell snatches (35/50 lb)
Burpees to a target (12 in)
Masters 55+ option:
1-2-3-4-5-6-7-8-9-10 reps for time of:
Kettlebell swings (35/53 lb)
Burpee pull-ups
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241127 OPTIONAL STRENGTH
(Weight)
For load:
Bench press
1-1-1-1-1-1-1
– Last set should be the heaviest set.
NOTES:
-Welcome to week three of our Strength II cycle where we will continue to bench press for four weeks.
-Find a heavy 1-rep bench press for the day.
-Use a spotter for this session if possible. If you are alone, be sure to not push to failure and be smart about the load you are lifting.
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241127 OPTIONAL ACCESSORY
(Time)
For time:
800-meter sled drag (25/45 lb)
NOTES:
-Plan to complete this sled drag in 20 minutes or less.
-Attach a rope or a ring strap to the sled. As you face the sled, grab the rope or ring strap and walk backward to accumulate 800 meters.
-The weight should allow for a smooth, steady pace across the entire effort.
-You may have to stop 2-3 times, but go unbroken if you can!
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