Daily WOD
 | Wed, Dec 18 2024 |  |
| FIRE | 241218 POST-WOD SKILL | 241218 AT-HOME WOD | 241218 OPTIONAL STRENGTH | 241218 OPTIONAL SANDBAG CARRY INTERVALS |
FIRE
(Time, Int, Sc)
For time:
400-m run
30 lateral burpees over the bar
20 clean and jerks (80/115 lb)
Rx2: (65/95 lb)
Rx3: 300-m run; 15 lateral burpee bar step-overs; 20 hang clean and jerks (35/45 lb)
Intended Stimulus:
-4:00-8:00.
-Sprint-style effort.
-Push the pace on the run to finish in 1:20-2:00; advanced athletes may approach 1:15.
-Today could also be a good day to give beginners a little more time to cover the whole distance.
-Burpees in 1:15-3:00.
-Clean and jerk loading that feels light and that athletes can push to complete unbroken, even under fatigue.
-Light barbell loading.
| 1st | 6:00 Rx | Nidia Wed, Dec 18, 2024 | | 2nd | 6:32 Rx | Jessica T Wed, Dec 18, 2024 | | 3rd | 6:49 Rx | Kherri Wed, Dec 18, 2024 | | 1st | 4:56 Rx | Jeremy Wed, Dec 18, 2024 | | 2nd | 5:41 Rx | Chase To Wed, Dec 18, 2024 | | 3rd | 6:47 Rx | Justin U Wed, Dec 18, 2024 |
| Jeremy | 4:56 Rx | | | Chase To | 5:41 Rx | | | Nidia | 6:00 Rx | | | Jessica T | 6:32 Rx | | | Justin U | 6:47 Rx | | | Kherri | 6:49 Rx | | | Harley | 7:26 Rx | | | Ezra | 7:34 Rx | | | Katie E | 8:22 Rx | | | Cooper T | 5:40 Int | | | Aidan | 6:56 Int | | | Thomas B | 6:57 Int | | | Christine | 7:14 Int | | | Jaden | 7:56 Int | | | Robbie | 7:58 Int | | | Andrew | 8:03 Int | HPC | | Sarah Y | 8:14 Int | | | Erika R | 9:07 Int | | | Mindy | 12:?? Int | | | Dale | 7:13 Sc | 65# full distance & reps | | Pam | 7:24 Sc | | | Alice | 7:36 Sc | | | Breanna | 7:36 Sc | RX run & weight | | Diego | 8:05 Sc | rx2 reps and movements with 65# | | Susan | 8:10 Sc | | | Elizabeth | 5:15 | 1200mbike,30pushups30lunges20KBRDL | | Thomas C | 6:15 | Bike, 115 | | Ginny | 7:20 | 25# | | Liv | 7:23 | 60 |
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241218 POST-WOD SKILL
(Check In)
Post-workout
Accumulate:
2:00 GHD Superman hold
– Rest and share GHDs as needed.
| Justin U | Yes | Yes | | Katie E | Yes | | | Dale | Yes | Yes; 4 sets | | Thomas C | Yes | | | Kherri | Yes | | | Harley | Yes | | | Breanna | Yes | | | Chase To | Yes | |
|
241218 AT-HOME WOD
(Time)
At-home option:
For time:
400-meter run
30 lateral burpees over the dumbbell
20 double-dumbbell clean and jerks (35/50 lb)
Masters 55+ option:
For time:
400-meter run
30 lateral burpees over the bar
20 clean and jerks (55/75 lb)
|
241218 OPTIONAL STRENGTH
(Weight)
For load:
Back-rack lunge
4-4-4-4-4+
– Max reps on the last set.
NOTES:
-Welcome to week two of our Strength II cycle where we will back-rack lunge for four weeks.
-Find a heavy set of 4 alternating back-rack lunges for the day.
-Use the same load for sets 4 and 5, but go for more than 4 reps in that final set without pushing to failure.
-Use a rack to get the barbell to your back, and be sure to touch your knee gently to the ground with each rep.
|
241218 OPTIONAL SANDBAG CARRY INTERVALS
(Weight)
10 rounds for load:
50-meter sandbag carry
– Rest 1:00 between rounds.
– Hold the object at the stomach/chest.
NOTES:
-Finish each carry in less than 1:00.
-Record the heaviest unbroken carry.
-Build up to the heaviest sandbag/object that you can successfully carry for 50 meters. If you only have one or two heavy bags/objects, then just use those. The goal is to move something heavy.
-If your arms are long enough, try interlocking your fingers or grabbing the wrist of the other arm. This will help you hang on to the object a little more easily.
| Dale | 150 Rx | 70,100,100,100,150,100,100,100,100,100 | | Harley | 70 Rx | |
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