DAILY WOD
 | Fri, Dec 27 2024 |  |
| 241227 PRE-WOD SKILL | 241227 AT-HOME WOD | 241227 METCON | 241227 OPTIONAL MUSCLE-UP STAMINA | 241227 OPTIONAL ACCESSORY |
241227 PRE-WOD SKILL (Weight) Pre-workout EMOM 8: 1 deadlift – Build to a heavy single.
| 1st | 235 Rx | Lindsey C Fri, Dec 27, 2024 | | 2nd | 230 Rx | Jules Fri, Dec 27, 2024 | | 3rd | 225 Rx | Jessica T Fri, Dec 27, 2024 Trina Fri, Dec 27, 2024 | | 1st | 425 Rx | Carson C Fri, Dec 27, 2024 | | 2nd | 375 Rx | Justin U Fri, Dec 27, 2024 | | 3rd | 365 Rx | Elijah Fri, Dec 27, 2024 |
| Carson C | 425 Rx | PR | | Justin U | 375 Rx | | | Elijah | 365 Rx | | | Cooper T | 315 Rx | | | Jaden | 315 Rx | PR | | John R | 305 Rx | | | Ian N | 300 Rx | | | Dale | 275 Rx | | | Lindsey C | 235 Rx | | | Jules | 230 Rx | Pr 😁 | | Trina | 225 Rx | | | Jessica T | 225 Rx | | | Liv | 210 Rx | | | Robbie | 200 Rx | | | Mari | 195 Rx | | | Christine | 185 Rx | | | Kelly S | 175 Rx | | | Kori | 170 Rx | | | Kelley | 165 Rx | | | Jeanne | 165 Rx | | | Megan S | 152.5 Rx | | | Laura B | 135 Rx | | | Pam | 125 Rx | | | Cindy | 115 Rx | | | Aniki | 115 Rx | | | Susan | 115 Rx | | | Connie | 115 Rx | | | Nidia | 285 | Backsquat |
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241227 AT-HOME WOD (Reps) At-home option: AMRAP 8: 2 wall walks 6 dumbbell deadlifts (50/70 lb) – Use two of the heaviest dumbbells, or objects, available. Masters 55+ option: AMRAP 8: 2 wall walks 2 deadlifts (165/255 lb)
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241227 METCON (Reps, Rx2, Rx3) AMRAP 8: 2 wall walks 2 deadlifts (205/315 lb) Rx2: (125/185 lb) Rx3: 2 inchworms + push-ups; (55/75 lb) Intended Stimulus: -8+ rounds; advanced athletes could get upwards of 16+ rounds. -Deadlifts should feel heavy and will likely need to be performed in singles. -Rest :10 or less between reps. -Full-body couplet with complimentary movement functions. -High skill and heavy load. -Retest from 231227.
| 1st | 52 Rx2 | Christine Fri, Dec 27, 2024 | | 2nd | 44 Rx2 | Kelley Fri, Dec 27, 2024 | | 3rd | 33 Rx2 | Kori Fri, Dec 27, 2024 | | 1st | 45 Rx | Carson C Fri, Dec 27, 2024 | | 2nd | 37 Rx | Justin U Fri, Dec 27, 2024 | | 3rd | 43 Rx2 | John R Fri, Dec 27, 2024 |
| Carson C | 45 Rx | 11+1 | | Justin U | 37 Rx | | | Christine | 52 Rx2 | | | Kelley | 44 Rx2 | | | John R | 43 Rx2 | | | Cooper T | 38 Rx2 | | | Ian N | 37 Rx2 | | | Kori | 33 Rx2 | | | Trina | 32 Rx2 | Wall walk practice | | Kelly S | 32 Rx2 | | | Jaden | 32 Rx2 | #235 | | Jules | 31 Rx2 | #195 | | Liv | 23 Rx2 | #180 | | Dale | 59 Rx3 | 195, pike shoulder taps | | Laura B | 48 Rx3 | 65 | | Connie | 48 Rx3 | 75 | | Aniki | 44 Rx3 | | | Pam | 36 Rx3 | 75 | | Susan | 32 Rx3 | 70 | | Mari | 56 | Inch worm +push ups/125 | | Cindy | 42 | 115/prom ww | | Jessica T | 40 | 4 db rev lunge for dl | | Jeanne | 38 | 125/prom ww | | Megan S | 38 | Prom ww/ | | Elijah | 32 | 225/prom ww | | Nidia | 32 | Bs@205 for dl | | Adam | Alt wod | scaled |
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241227 OPTIONAL MUSCLE-UP STAMINA (Reps) 4 sets: AMRAP 3: 400-meter run Max-reps bar muscle-ups – Rest 1:00 between AMRAPs. NOTES: -Run efforts in 2:00 or less. -8+ bar muscle-ups each round. -2-3 sets on the pull-up bar each round. -Build bar muscle-up stamina by performing consistent and manageable sets after a hard running effort. -Run at a more aggressive pace and aim for consistency on the bar muscle-ups. -Take 10-20 seconds to transition to the pull-up bar after the run. -Perform a small set of bar muscle-ups to start each round. Then, aim to beat that number by 1+ reps on the second set of the round.
| 1st | 17 | Liv Fri, Dec 27, 2024 |
| Liv | 17 | Box Muscle Ups, Row |
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241227 OPTIONAL ACCESSORY (Weight) 4 sets: 50-meter farmers carry 20 weighted hip extensions (14/20 lb) – Rest 1:00-2:00 between sets. NOTES: -Go as heavy as possible on the farmers carry. If you really want a challenge, perform the farmers carries with two loaded barbells. Use a weight vest to add load to the hip extensions. The weight should allow you to perform at least 10 unbroken hip extensions.
| Dale | 270 Rx | Only 2 sets of hip extension | | Liv | 44lbs Rx | |
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