DAILY WOD
 | Tue, Dec 3 2024 |  |
| 241203 METCON | 241203 AT-HOME WOD | 241203 OPTIONAL STRENGTH | 241203 OPTIONAL STAMINA | 241203 OPTIONAL ACCESSORY |
241203 METCON
(Weight)
For load:
Shoulder press
3-3-3-3-3
Push press
2-2-2-2-2
Push jerk
1-1-1-1-1
– Record the heaviest load for each movement with your score for today being the total combined of the heaviest of each.
Intended Stimulus:
-Heavy day relative to each athlete's capacity.
-Increase loading across as many sets as possible.
-Lift every 2:00; 30:00 total needed for lifting.
-Take bars from the rack if possible.
-Retest from 240725.
| 1st | 415 Rx | Nidia Tue, Dec 3, 2024 | | 2nd | 260 Rx | Laura M Tue, Dec 3, 2024 | | 3rd | 170 Rx | Kherri Tue, Dec 3, 2024 | | 1st | 805 Rx | Jeremy Tue, Dec 3, 2024 | | 2nd | 695 Rx | Thomas C Tue, Dec 3, 2024 | | 3rd | 605 Rx | Jason Tue, Dec 3, 2024 |
| Jeremy | 805 Rx | 200/275/330 | | Thomas C | 695 Rx | 185/240/270 | | Jason | 605 Rx | 155, 205, 245 | | Tom | 555 Rx | 155-185-215 | | Cooper T | 525 - 135/165/225 Rx | | | Nidia | 415 Rx | 100,145,170 | | Laura M | 260 Rx | 75/87.5/97.5 | | Zach W | 235 Rx | 135, 185 | | Nick Ga | 235 Rx | 145, 185 | | Justin U | 215 Rx | 150, 180 | | Kherri | 170 Rx | | | John R | 165 Rx | | | Jaden | 155 Rx | | | Steven W | 145 Rx | 95, 135 | | Jessica T | 145 Rx | | | Julia F | 140 Rx | | | Lindsey C | 140 Rx | | | Kori | 130 Rx | | | Harley | 125 Rx | | | Olivia B | 125 Rx | | | Maddie | 120 Rx | | | Maddy | 110 Rx | 65, 95 | | Jeanne | 100 Rx | 70,85 | | Kelly P | 100 Rx | 60-80-100 | | Rebecca P | 100 Rx | 60-80-100 | | Adam | 95 Rx | | | Kelly S | 90 Rx | | | Cecy | 90 Rx | | | Liv | 90 Rx | | | Megan S | 85 Rx | 52.5, 72.5 | | Diane | 80 Rx | |
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241203 AT-HOME WOD
(Weight)
At-home option:
3 sets:
Max-reps unbroken dumbbell shoulder presses
– Rest 3:00 between sets.
3 sets:
Max-reps unbroken dumbbell push presses
– Rest 2:00 between sets.
3 sets:
Max-reps unbroken dumbbell push presses
– Rest 1:00 between sets.
– Athlete chooses the load.
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241203 OPTIONAL STRENGTH
(Weight)
For load:
Snatch, clean, or jerk:
5 reps x 2 sets at 50-60%+
4 reps x 3 sets at 60-70%+
3 reps x 2 sets at 70-80%
NOTES:
-Welcome to week four 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.
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241203 OPTIONAL STAMINA
(Time)
10 sets for time:
300-meter row
– Rest 1:00 between sets.
NOTES:
-Score is your slowest round.
-Keep each interval under 1:20.
-Maintain close to the same pace across all intervals.
-If you cannot complete multiple sets of the 300-meter distance in under 1:20, scale back the distances by 50-75 meters.
-Use today’s session to develop consistency, working to maintain the same pace across all distances.
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241203 OPTIONAL ACCESSORY
(Check In)
EMOM 8:
Min. 1 | 15-20 GHD sit-ups
Min. 2 | 5-10 strict toes-to-bars
NOTES:
-You should have about 15-20 seconds to rest after completing the GHD sit-ups.
-Complete the strict toes-to-bars in no more than 2 sets in each interval; choose an option that allows this from the start of the workout. If you cannot do toes-to-bar, reduce the range of motion by bringing the knees up as high as possible.
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