DAILY WOD
 | Fri, Dec 6 2024 |  |
 | Happy Birthday: Evan B & Mike |
| 241206 METCON | 241206 AT-HOME WOD | 241206 OPTIONAL STRENGTH |
241206 METCON
(Time, Rx2, Rx3)
30-20-10 reps for time:
Single-leg squats
Pull-ups
Rx2: 20-15-10 reps for time
Rx3: 25-15-10 reps for time; Air squats; Jumping pull-ups
Intended Stimulus:
-4:00-8:00.
-Continuous movement through the single-leg squats.
-First round of single-leg squats in :45-:90.
-Pull-ups in sets of 6+ throughout.
| 1st | 6:59 Rx | Kherri Fri, Dec 6, 2024 | | 2nd | 7:28 Rx | Olivia M Fri, Dec 6, 2024 | | 3rd | 9:28 Rx | Erika R Fri, Dec 6, 2024 | | 1st | 5:52 Rx | Jeremy Fri, Dec 6, 2024 | | 2nd | 5:07 Rx3 | John R Fri, Dec 6, 2024 | | 3rd | 6:50 Rx3 | Jacob L Fri, Dec 6, 2024 |
| Jeremy | 5:52 Rx | | | Kherri | 6:59 Rx | | | Olivia M | 7:28 Rx | | | Erika R | 9:28 Rx | | | Harley | 4:53 Rx3 | Rx Reps: Shrimp Squats & Jumping Pull-Ups | | Alice | 5:00 Rx3 | Rx 3 Reps: Squats & Jumping Pull-Ups | | Aniki | 5:00 Rx3 | Rx 3 Reps: Squats & Ring Rows | | John R | 5:07 Rx3 | | | Susan | 6:10 Rx3 | Rx 3 Reps: Lunges & Ring Row | | Connie | 6:45 Rx3 | Rx 3 Reps: Lunges & Banded Pull-Ups | | Jacob L | 6:50 Rx3 | 20/15/10 Lunges & Jumping Pull-Ups | | Jessica T | 6:55 Rx3 | Rx Reps: SL squats to box, Rx2 Reps: pull-ups | | Breanna | 7:16 Rx3 | | | Kelly S | 7:52 Rx3 | Rx Reps: heel wrap squats, jumping pull-ups | | Hope | 8:05 Rx3 | | | Laura M | 8:11 Rx3 | 20/15/10 Shrimp Squats & Kipping Pull-Ups | | Dale | 8:48 Rx3 | Rx Reps: Assisted Shrimp Squats, Kipping Pull-Ups |
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241206 AT-HOME WOD
(Time)
At-home option:
30-20-10 reps for time:
Single-leg squats
Alternating dumbbell renegade rows (35/50 lb)
– Use two dumbbells.
Masters 55+ option:
30-20-10 reps for time:
Med-ball weighted step-ups (14/20 lb) (20/24 in)
Pull-ups
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241206 OPTIONAL STRENGTH
(Weight)
For load:
Bench press
10-8-8-6-6
NOTES:
-Welcome to week four in our Strength II bench press cycle; this is a de-load week.
-Use a weight in each set so that you can maintain solid technique with very little deviation. This loading will vary for each athlete.
-Perform a new set every 3 minutes.
-Even though this is a de-load week, a spotter is always a good idea. If you are alone, be sure to not push to failure and be smart about the load you are lifting.
| Jeremy | 245 Rx | | | Dale | 105 Rx | | | Olivia M | 95 Rx | 75/85/85/90/95 |
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