Daily WOD
 | Sat, Dec 7 2024 |  |
| 241207 PARTNER METCON | 241207 AT-HOME WOD | 241207 OPTIONAL STRENGTH | 241207 OPTIONAL ACCESSORY |
241207 PARTNER METCON
(Rounds)
AMRAP 24
- 700m row
- 50 wall balls (14/20 lb)(9/10 ft)
- 30 box jump overs (20/24 in)
- 10 power cleans (105/155 lb)
Rx2: 10/14 lb wall ball, 16/20 in box jump, 75/115 lb power cleans
Rx3: 10/14 lb wall ball to 8/9 ft target, 12/16 in box jump, 35/45 lb power cleans
| Kelly S | 3+61 Rx | | | Jeremy | 3+61 Rx | | | Olivia M | 4 + 325 | Solo Sunday: 400m Run, 25 SB Thrusters (20#), 15 BJOs (20”), 5 Power Cleans (105#) | | Shane H | 3+4 | scaled |
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241207 AT-HOME WOD
(Reps)
At-home option:
3 rounds for reps:
1:00 dumbbell goblet squats (35/50 lb)
1:00 dumbbell sumo deadlift high pulls
1:00 object jumps (20 in)
1:00 single-dumbbell push presses
1:00 up-downs
– Rest 1:00 between rounds.
Masters 55+ option:
3 rounds for reps:
1:00 wall-ball shots (10/20 lb)(9/9 ft)
1:00 sumo deadlift high pulls (35/45 lb)
1:00 box jumps (20 in)
1:00 push presses (35/45 lb)
1:00 row for calories
– Rest 1:00 between rounds.
– Step or jump up to the box, but always step down.
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241207 OPTIONAL STRENGTH
(Weight)
4 sets for load:
15 weighted GHD hip extensions (25/45 lb)
10 back-rack reverse lunges
NOTES:
-Use a load for both the hip extensions and the reverse lunges that allows for unbroken sets. Start lighter and increase loading across all four sets.
-Take the barbell out of a rack if you are able.
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241207 OPTIONAL ACCESSORY
(Time)
For time:
21-15-12-9-6-3:
Strict ring dips
– After every round, perform a sled pull (100 ft).
NOTES:
-Use a sled pull load that forces you to grind to get the 100-ft effort done! Attach a rope or a ring (with a strap) to the sled and backpedal.
-You should be able to complete the round of 21 ring dips in 5 sets or less. If this seems unrealistic, scale the reps or perform the reps with foot or band assistance.
-Complete the workout 20 minutes or less. Advanced athletes should push to finish in under 15 minutes.
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