DAILY WOD
 | Thu, Dec 26 2024 |  |
| 241226 PRE-WOD SKILL | 241226 METCON | 241226 AT-HOME WOD | 241226 OPTIONAL STRENGTH | 241226 OPTIONAL SKILL |
241226 PRE-WOD SKILL (Check In) Pre-workout Every 2:00 x 4 sets: 1-5 muscle-ups – On the fourth set, perform AMRAP until failure.
| Kelly S | Yes | | | Andrew | Yes | | | Nidia | Yes | | | Justin U | Yes | 6 BMU | | Olivia M | Yes | | | Ezra | Yes | 4 | | Jeremy | Yes | | | Dale | Yes | | | Carson C | Yes | | | Thomas C | Yes | |
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241226 METCON (Calories) EMOM 5: :35 max-cal row EMOM 5: :40 max-cal row EMOM 5: :45 max-cal row EMOM 5: :50 max-cal row Intended Stimulus: -Interval rowing workout. -Score is total calories rowed across the 20:00. -200+ total calories. Advanced athletes push for over 300 calories. -Hold a higher-than-normal stroke rate.
| 1st | 252 Rx | Nidia Thu, Dec 26, 2024 | | 2nd | 221 Rx | Olivia M Thu, Dec 26, 2024 | | 3rd | 188 Rx | Kelly S Thu, Dec 26, 2024 | | 1st | 320 Rx | Jeremy Thu, Dec 26, 2024 | | 2nd | 310 Rx | Carson C Thu, Dec 26, 2024 | | 3rd | 309 Rx | Thomas C Thu, Dec 26, 2024 |
| Jeremy | 320 Rx | | | Carson C | 310 Rx | | | Thomas C | 309 Rx | | | Ezra | 301 Rx | | | Nidia | 252 Rx | | | Andrew | 251 Rx | | | Justin U | 239 Rx | | | Olivia M | 221 Rx | | | Dale | 215 Rx | Ski-erg | | Kelly S | 188 Rx | |
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241226 AT-HOME WOD (Calories) At-home option: EMOM 5: :20 run EMOM 5: :30 run EMOM 5: :40 run EMOM 5: :50 run – Walk during the rest within each minute. – No rest between EMOMs. Masters 55+ option: EMOM 5: :35 max-cal row EMOM 5: :40 max-cal row EMOM 5: :45 max-cal row EMOM 5: :50 max-cal row
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241226 OPTIONAL STRENGTH (Weight) For load: Back rack lunge 2-2-2-2-2-2-2 NOTES: -Welcome to week three of our Strength II cycle where we will back rack lunge for four weeks. -Find a heavy set of 2 alternating back rack lunges for the day. Do not push to failure. -Use a rack to get the barbell to your back rack. -Ensure the back knee gently touches the ground with each rep vs. slamming down.
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241226 OPTIONAL SKILL (Reps) EMOM 8: Min. 1 | :30 GHD sit-ups Min. 2 | 5-10 strict ring dips NOTES: -Scale GHD sit-up range of motion or substitute V-ups as needed. -Substitute banded ring dips or ring support holds as needed.
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