DAILY WOD
 | Sat, Dec 21 2024 |  |
 | Gymversary: Nick Ga(6) |
| NO CHALK. NO GRIPS... LEAVE YA GEAR HERE | 241221 AT-HOME WOD | 241221 OPTIONAL STAMINA | 241221 OPTIONAL STRENGTH |
NO CHALK. NO GRIPS... LEAVE YA GEAR HERE
(Reps, Rx2, Rx3)
6 x 4:00 Sets with a Partner:
- Accumulate 1:30 pull-up bar dead hang
In time remaining:
- AMRAP: 60 DU/30 V-Ups
Rx2: Accumulate 1:00 pull-up bar dead hang
In time remaining:
- AMRAP: 30 DU/30 Tuck Ups
Rx3: Accumulate 1:00 foot assisted pull-up bar dead hang
In time remaining:
- AMRAP: 60 SU/30 Sit-ups
-Hang holds in sets of at least 1:00 at a time.
-Double-unders in 1:30 or less.
-V-ups in 1:30 or less.
| Nidia | 11+25 Rx | With Brittany | | Lindsey C | 10+41 Rx | W/ Kelly | | Kelly S | 10+41 Rx3 | W/ Lindsey - Rx except SU | | Harley | ✅ Rx | w/ John!!!!!!!!!!! |
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241221 AT-HOME WOD
(Time)
At-home option:
For time:
Accumulate:
3:00 of a plank hold
3:00 double-dumbbell farmers carry hold (35/50 lb)
– Each time you break, complete 100 double-unders and 30 V-ups.
Masters 55+ option:
For time:
Accumulate 4:00 of a pull-up bar dead hang hold
– Each time you drop from the bar, complete 70 double-unders and 20 V-ups.
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241221 OPTIONAL STAMINA
(Check In)
Every 5:00 x 3 rounds:
800-meter run
then…
Every 3:00 x 5 rounds:
400-meter run
NOTES:
-800-meter run efforts in 3:30-4:30.
-400-meter run efforts to 1:30-2:30.
-Rest with any remaining time on the clock.
-Move at a faster pace than usual and try to sustain that for several sets.
-Stay slightly more reserved on the 800-meter run efforts as there’s less rest than between the 400-meter intervals.
-Use the first 400-meter effort to feel out where you’re at in the workout. If there’s gas in the tank, punch it on the second 400-meter interval and try to hang on for the rest of the workout.
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241221 OPTIONAL STRENGTH
(Weight)
5 sets for load:
10 close-grip bench presses
NOTES:
-Rest as needed and build to your heaviest set of 10.
-Use a spotter for this session if possible. If you are alone, be sure to not push to failure and be smart about the load you are lifting.
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