DAILY WOD
 | Tue, Dec 10 2024 |  |
| 241210 PRE-WOD SKILL | 241210 METCON | 241210 AT-HOME WOD | 241210 OPTIONAL STRENGTH | 241210 OPTIONAL BIKE GHD |
241210 PRE-WOD SKILL
(Check In)
Pre-workout
Accumulate:
50 alternating wall-facing handstand shoulder taps
Or…
Handstand walk (150 ft)
| Lindsey C | Yes | | | Justin U | Yes | Yes | | Katie E | Yes | | | Adam | Yes | | | Kelly S | Yes | | | Jessica L | Yes | | | Jessica T | Yes | | | Nidia | Yes | | | Ian N | Yes | | | Cecy | Yes | | | Kelly P | Yes | | | Harley | Yes | | | Jeremy | Yes | | | Rebecca P | Yes | | | Carson C | Yes | | | Liv | Yes | | | Shelby B | Yes | | | Chase To | Yes | | | Laura M | Yes | | | John R | Yes | | | Jaden | Yes | | | Caleb Nu | Yes | |
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241210 METCON
(Time, Rx2, Rx3)
For time:
120 double-unders
30 sit-ups
6 wall walks
100 double-unders
25 sit-ups
5 wall walks
80 double-unders
20 sit-ups
4 wall walks
60 double-unders
15 sit-ups
3 wall walks
40 double-unders
10 sit-ups
2 wall walks
Rx2: 50 double-unders
30 sit-ups
3 wall walks
40 double-unders
25 sit-ups
3 wall walks
30 double-unders
20 sit-ups
2 wall walks
20 double-unders
15 sit-ups
2 wall walks
10 double-unders
10 sit-ups
1 wall walks
Rx3: 50 single-unders
10 sit-ups
3 inch-worms + push-ups from the knees
40 single-unders
10 sit-ups
3 inch-worms + push-ups from the knees
30 single-unders
10 sit-ups
2 inch-worms + push-ups from the knees
20 single-unders
10 sit-ups
2 inch-worms + push-ups from the knees
10 single-unders
10 sit-ups
1 inch-worms + push-ups from the knees
Intended Stimulus:
-10:00-15:00.
-First set of jump rope in 2:00 or less.
-First set of wall walks in 2:00 or less.
-First set of sit-ups in 1:15 or less; continuous movement through all rounds.
| 1st | 13:57 Rx | Nidia Tue, Dec 10, 2024 | | 2nd | 15:24 Rx | Nicole Ha Tue, Dec 10, 2024 | | 3rd | 16:59 Rx | Kherri Tue, Dec 10, 2024 | | 1st | 11:23 Rx | Jeremy Tue, Dec 10, 2024 | | 2nd | 11:30 Rx | Carson C Tue, Dec 10, 2024 | | 3rd | 13:06 Rx | Chase To Tue, Dec 10, 2024 |
| Jeremy | 11:23 Rx | | | Carson C | 11:30 Rx | | | Chase To | 13:06 Rx | | | Caleb Nu | 13:20 Rx | | | Nidia | 13:57 Rx | | | Ian N | 15:21 Rx | | | Nicole Ha | 15:24 Rx | | | Kherri | 16:59 Rx | | | Jessica T | 17:11 Rx | | | Cooper T | 9:44 Rx2 | | | Lindsey C | 11:03 Rx2 | | | John R | 11:06 Rx2 | | | Harley | 11:48 Rx2 | | | Justin U | 12:29 Rx2 | Rx rips w singles | | Laura M | 13:19 Rx2 | Rx reps for singles | | Hope | 14:33 Rx2 | | | Tom | 16:45 Rx2 | | | Kelly P | 10:40 Rx3 | | | Rebecca P | 10:40 Rx3 | | | Cecy | 12:30 Rx3 | | | Kelly S | 12:59 Rx3 | | | Shelby B | 13:12 Rx3 | | | Megan M | 13:19 Rx3 | Did dubs just less reps | | Adam | 13:40 Rx3 | | | Katie E | 13:51 Rx3 | RX reps- singles- prom ww | | Jessica L | 16:40 Rx3 | | | Jaden | 16:42 Rx3 | | | Liv | 16:58 Rx3 | |
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241210 AT-HOME WOD
(Time)
At-home option:
For time:
120 double-unders
30 sit-ups
6 wall walks
100 double-unders
25 sit-ups
5 wall walks
80 double-unders
20 sit-ups
4 wall walks
60 double-unders
15 sit-ups
3 wall walks
40 double-unders
10 sit-ups
2 wall walks
– Substitute with 10 ft of handstand walking per 1 wall walk if no wall space is available.
Masters 55+ option:
For time:
90 double-unders
30 sit-ups
6 scaled wall walks
75 double-unders
25 sit-ups
5 scaled wall walks
60 double-unders
20 sit-ups
4 scaled wall walks
45 double-unders
15 sit-ups
3 scaled wall walks
30 double-unders
10 sit-ups
2 scaled wall walks
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241210 OPTIONAL STRENGTH
(Time)
For time:
400-meter sled drag (25/45 lb)
400-meter sled push
NOTES:
-Plan for around 15 minutes for this workout.
-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 400 meters.
-For both movements, 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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241210 OPTIONAL BIKE GHD
(Reps)
EMOM 16:
Minute 1 | :30 calorie bike
Minute 2 | :30 GHD sit-ups
NOTES:
-Constant movement in both movements for each of the 30-second intervals.
-7-12+ calories on the bike.
-12-18+ GHD sit-ups.
-Use the first round to feel out your capacity in both movements. Then, try to hold that pace for the entire 16 minutes.
-Challenge yourself not to decrease in reps by 5 or more in either movement.
-Expect the bike to make the GHD sit-ups more difficult. Remember to use your arms and straighten your legs on the way up.
-Cap volume and/or reduce range of motion if you have not been consistently training on this equipment, especially following the AbMat sit-ups in workout 1.
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