Daily WOD
 | Sat, Nov 30 2024 |  |
| 241130 PARTNER METCON | 241130 AT-HOME WOD | 241130 OPTIONAL SKILL | 241130 OPTIONAL ACCESSORY |
241130 PARTNER METCON
(Reps, Int, Sc)
AMRAP 20 with a partner:
400-m run
50 KB sumo deadlift high pulls (53/70 lb)
400-m single-KB carry
– Partners run together and break up the other two movements as needed.
Rx2: (35/53 lb)
Rx3: 200-m run; 30 KB sumo deadlift high pulls (18/26 lb); 200-m single-KB carry
Intended Stimulus:
-2+ rounds.
-Sumo deadlift high pulls in sets of 10+.
-Kettlebell carry in 4:00 or less.
-Partners run 400 meters at the same time, but only one person works at a time on the sumo deadlift high pulls and single-arm carry.
-Carry the kettlebell however you like.
| Nidia | 2+55 Rx | | | Jason B | 2 rounds. Rx | No partner. | | Robbie | 2+56 Int | 44# | | Emily Br | 2+56 Int | 44# |
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241130 AT-HOME WOD
(Reps)
At-home option:
AMRAP 20:
400-meter run
50 single-arm dumbbell sumo deadlift high pulls (35/50 lb)
400-meter single-dumbbell carry
– Partners run together and break up the other two movements as needed.
Masters 55+ option:
AMRAP 20:
400-meter run
50 kettlebell sumo deadlift high pulls (35/53 lb)
400-meter single-kettlebell carry
– Partners run together and break up the other two movements as needed.
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241130 OPTIONAL SKILL
(Check In)
5 sets:
5 handstand push-up negatives
5 single-arm dumbbell seated strict presses/arm
:30 max handstand push-ups
– Rest 2:00 between sets.
NOTES:
-Maintain no less than a 2 count on the descent of the negative. Do not let your head crash to the floor.
-Use a weight for the dumbbell strict press that allows you to complete all 5 reps on each arm unbroken.
-You may perform strict or kipping handstand push-ups. If you are capable of performing 15 unbroken kipping reps, perform strict reps for this skill work.
-Do not rest more than 10 seconds between movements.
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241130 OPTIONAL ACCESSORY
(Check In)
Every 3:00 x 5 sets:
200/250-m ski
Max-reps unbroken strict toes-to-bars
NOTES:
-Ski at a moderate pace. Reduce the distance if necessary to finish comfortably in under 1:15.
-Immediately jump up on the pull-up bar and perform a single set of unbroken toes-to-bars.
-Stay consistent with 2-4 reps across the first 4 sets.
-Finish the final set with a true maximum effort.
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