DAILY WOD
 | Fri, Dec 13 2024 |  |
| 241213 METCON | 241213 POST-WOD SKILL | 241213 AT-HOME WOD | 241213 OPTIONAL STRENGTH | 241213 OPTIONAL STAMINA |
241213 METCON
(Reps, Rx2, Rx3)
AMRAP 8:
5 hang power cleans (105/155 lb)
5 strict handstand push-ups
Rx2: (75/115 lb); 3 handstand push-up negatives
Rx3: (35/45 lb); 5 dumbbell shoulder presses (15/20 lb)
Intended Stimulus:
-8-16 rounds.
-:30-1:00 per round.
-Moderate hang power clean loading for unbroken sets.
-Handstand push-ups in :30 or less.
-Advanced athletes could consider adding a deficit to the strict handstand push-ups.
| 1st | 6+7 Rx | Nidia Fri, Dec 13, 2024 | | 2nd | 8+1 Rx2 | Katie E Fri, Dec 13, 2024 | | 3rd | 7 Rx2 | Diane Fri, Dec 13, 2024 | | 1st | 8+8 Rx | Jeremy Fri, Dec 13, 2024 | | 2nd | 8+7 Rx | Carson C Fri, Dec 13, 2024 | | 3rd | 7+7 Rx | Thomas C Fri, Dec 13, 2024 |
| Jeremy | 8+8 Rx | | | Carson C | 8+7 Rx | | | Thomas C | 7+7 Rx | | | Nidia | 6+7 Rx | | | Justin U | 6+3 Rx | | | Andrew | 5+5 Rx | | | Ian N | 8+3 Rx2 | seated db strict press with 25# | | Katie E | 8+1 Rx2 | 105/seated db strict press w/20# | | Diane | 7 Rx2 | | | Kelly S | 6+7 Rx2 | | | Lindsey C | 6+5 Rx2 | 105# | | Debra | 96 Rx3 | | | Mari | 20 Rx3 | 35/10# seated db press | | Christine | 12+5 Rx3 | 65/3 abmat hspu | | Aidan | 10 Rx3 | Negative HSPU! | | Susan | 9 Rx3 | seated db strict press w/8# | | Laura B | 9 Rx3 | | | Dale | 8+5 Rx3 | 100#, pike | | Alice | 8 Rx3 | 45/seated db strict press w/15# | | Connie | 8 Rx3 | sub reg push ups | | Pam | 7 Rx3 | 50/seated db strict press w/15# | | Eddie | 7 Rx3 | 85#, box pike HSPU | | Dustin | 80 | 75# | | Thomas B | 8 | 75#, neg | | Aaron C | 6+1 | 135/seated db strict pressw/35# | | Elizabeth | 6 | Mod wod | | Hope | ?? Rx2 | |
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241213 POST-WOD SKILL
(Weight)
Post-workout
4 rounds:
Dumbbell overhead walking lunges (50 ft)
– Rest 1:00 between rounds.
| 1st | 25 Rx | Lindsey C Fri, Dec 13, 2024 | | 2nd | 10 Rx | Laura B Fri, Dec 13, 2024 | | 1st | 50 Rx | Jeremy Fri, Dec 13, 2024
Carson C Fri, Dec 13, 2024
Justin U Fri, Dec 13, 2024 | | 2nd | 35 Rx | Thomas B Fri, Dec 13, 2024 | | 3rd | 25 Rx | Dale Fri, Dec 13, 2024 |
| Justin U | 50 Rx | | | Carson C | 50 Rx | | | Jeremy | 50 Rx | | | Thomas B | 35 Rx | | | Dale | 25 Rx | | | Lindsey C | 25 Rx | | | Dustin | 20 Rx | | | Laura B | 10 Rx | | | Debra | 0 Rx | |
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241213 AT-HOME WOD
(Reps)
At-home option:
AMRAP 8:
8 dumbbell hang power cleans (35/50 lb)
5 strict handstand push-ups
– Use two dumbbells.
– Substitute pike push-ups if no wall space is available.
Masters 55+ option:
AMRAP 8:
5 hang power cleans (65/95 lb)
5 dumbbell shoulder presses (20/35 lb)
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241213 OPTIONAL STRENGTH
(Weight)
For load:
Back rack lunge
6-6-6-6-6+
– Max reps on the last set.
NOTES:
-Welcome to week one of our Strength II cycle where we will back rack lunge for four weeks.
-Find a heavy set of 6 alternating back rack lunges for the day.
-Use the same load for sets 4 and 5, but go for more than 6 reps in that final set without pushing to failure.
-Use a rack to get the barbell to your back rack and be sure not to slam the trailing knee into the ground.
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241213 OPTIONAL STAMINA
(Time)
10 sets for time:
500/600-meter C2 Bike
– Rest :30 between sets.
Notes
-All sets under 1:30.
-Start at a conservative pace and increase your pacing after the first couple of sets.
-Find a pace that you can maintain, challenging yourself to not deviate from that pace by more than 5 seconds in either direction.
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