DAILY WOD
 | Wed, Dec 25 2024 |  |
| 241225 PRE-WOD SKILL | 241225 METCON | 241225 AT-HOME WOD | 241225 OPTIONAL STRENGTH | 241225 OPTIONAL ACCESSORY |
241225 PRE-WOD SKILL
(Weight)
Pre-workout
EMOM 10:
Min. 1 | 6 heavy KB swings
Min. 2 | :20-:30 handstand hold
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241225 METCON
(Time, Rx2, Rx3)
For time:
21-15-9:
KB swings (53/70 lb)
100-100-100:
Double-unders
Rx2: (35/53 lb); 50-50-50: double-unders
Rx3: (18/26 lb); 50-50-50: single-unders
Intended Stimulus:
-10:00 or less.
-Classic 21-15-9 rep scheme of kettlebell swings with 100 double-unders following each round.
-Fast and unbroken for advanced athletes.
-Break heavier kettlebell reps into no more than 2 sets per round.
-Double-unders in 2:00 or less.
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241225 AT-HOME WOD
(Time)
At-home option:
For time:
24 alternating dumbbell hang snatches (35/ 50 lb)
100 double-unders
18 alternating dumbbell hang snatches
100 double-unders
12 alternating dumbbell hang snatches
100 double-unders
Masters 55+ option:
For time:
21-15-9:
Kettlebell swings (35/53 lb)
70-70-70:
Double-unders
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241225 OPTIONAL STRENGTH
(Time)
5 sets:
Sled push (100 ft) (50/90 lb)
Sled pull (100 ft)
1:00 sandbag hold at the chest (100/150 lb)
– Rest 2:00 between sets.
NOTES:
-Add the suggested weight to the sled and use a rope to pull it. Keep the rope on the sled while you push and then use it to pull the sled too. The pull should be a backpedal vs. an over-the-shoulder drag.
-Move as fast as possible on the sled push and pull.
-Use the heaviest bag possible for the sandbag hold. Hang on for as long as possible, however, you should have to break more than once in each set.
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241225 OPTIONAL ACCESSORY
(Check In)
Accumulate:
100 ring push-ups
– Every time you break, perform 10 seated leg raises.
NOTES:
-Perform as many ring push-ups as possible. Once you break, perform 10 seated leg raises. Leave around 3 reps in the tank each time, rather than going to failure. Scale the seated leg raise by leaning back or only lifting one leg off the ground at a time.
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