Daily WOD
 | Fri, Dec 20 2024 |  |
| PEEK-A-BOO | 241220 AT-HOME WOD | 241220 OPTIONAL ACCESSORY | Other Results |
PEEK-A-BOO
(Reps, Int, Sc)
AMRAP 10:
4 squat cleans (125/185 lb)
12 pull-ups
Straight into…
10:00 to establish:
1 heavy squat clean
Rx2: (105/155 lb); 9 pull-ups
Rx3: 3 DB hang power clean + front squats (15/25 lb); 7 jumping pull-ups
Straight into...
10:00 to practice:
3 hang power cleans
3 front squats
Intended Stimulus:
-5-10 rounds of the AMRAP.
-Then, build to a heavy 1-rep squat clean.
-Squat cleans in 1:00 or less.
-Moderate to heavy barbell loading.
-Pull-ups in under 1:00 and 3 sets or less.
| 1st | 5+6 Rx | Kherri Fri, Dec 20, 2024 | | 2nd | 5+2 Rx | Nidia Fri, Dec 20, 2024 | | 3rd | 4+11 Rx | Jules Fri, Dec 20, 2024 | | 1st | 7+4 Rx | Jeremy Fri, Dec 20, 2024 | | 2nd | 6+1 Int | Justin U Fri, Dec 20, 2024 | | 3rd | 5+8 Int | Dale Fri, Dec 20, 2024 |
| Jeremy | 7+4 Rx | 275# 1 rep | | Kherri | 5+6 Rx | 185# 1 rep | | Nidia | 5+2 Rx | 185# | | Jules | 4+11 Rx | 145# 1 rep | | Jessica L | 4 Rx | | | Justin U | 6+1 Int | 215lb Hvy Squat Clean | | Lindsey C | 5+9 Int | 130# 1 rep | | Dale | 5+8 Int | 135# 1 rep. 105# & 9 pu | | Jessica T | 5+3 Int | 140# | | Ian N | 5+1 Int | 165# | | Aniki | 7 Sc | | | Alice | 6+4 Sc | 35#/rr/50# | | Tom | 5+2 Sc | 185#, 6 PU; 245# 1 rep | | Kelly P | 4+10 Sc | 80#, 12 JPU; 100# 1 rep | | Rebecca P | 4+10 Sc | 80#, 12 JPU; 100# 1 rep | | Kelley | 4+4 Sc | | | Hope | 4+4 Sc | 75#, 12 PU; 95# 1 rep | | Jeanne | 7+4 | 65#/JPU/100# | | Sarah Y | 7+4 | 65#/banded/ | | Robbie | 6+8 | 75#/9 pull ups/120# | | Cindy | 6+4 | 45#/grn band/55# | | Christine | 6+3 | 75#/6 pull ups/95# | | Mari | 6+3 | 55#/ring pulls | | Kelly S | 6 | 65#/JPU/90# | | Diane | 6 | 55#/6 pull ups/90# | | Elizabeth | ☑️ | Mod wod 120C bike ring rows, pushups |
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241220 AT-HOME WOD
(Reps)
At-home option:
AMRAP 10:
6 double-dumbbell squat cleans (35/50 lb)
12 alternating double-dumbbell renegade rows
Straight into…
EMOM 10:
Min. 1 | 3 dumbbell hang power cleans for speed
Min. 2 | 3 broad jumps for distance
Masters 55+ option:
AMRAP 10:
4 squat cleans (95/135 lb)
12 pull-ups
Straight into…
10:00 to establish:
1 heavy squat clean
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241220 OPTIONAL ACCESSORY
(Check In)
5 sets for quality:
10 single-leg dumbbell Romanian deadlifts/leg
10 GHD back extensions
NOTES:
-Choose a moderate dumbbell load and focus on range of motion and time under tension.
-If staying balanced is challenging, consider holding on to a post or lightening the load.
-Once you finish the Romanian deadlifts, immediately move to the back extensions, once again focusing on full range of motion and time under tension.
-By the end of this superset, you’ll feel the effort in your hamstrings and lower back.
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