DAILY WOD
 | Tue, Dec 31 2024 |  |
| 241231 PRE-WOD SKILL | 241231 METCON | 241231 AT-HOME WOD | 241231 OPTIONAL COMPETE SKILL |
241231 PRE-WOD SKILL (Weight) On a 10:00 clock: Build to a heavy 3-rep push press
| 1st | 135 Rx | Kherri Tue, Dec 31, 2024 | | 2nd | 125 Rx | Nidia Tue, Dec 31, 2024 | | 3rd | 115 Rx | Breanna Tue, Dec 31, 2024 | | 1st | 255 Rx | Jeremy Tue, Dec 31, 2024 | | 2nd | 215 Rx | Thomas C Tue, Dec 31, 2024 | | 3rd | 205 Rx | Carson C Tue, Dec 31, 2024 |
| Jeremy | 255 Rx | Post WOD 🥴 | | Thomas C | 215 Rx | | | Carson C | 205 Rx | | | Justin U | 170 Rx | | | Jason | 155 Rx | | | Andrew | 155 Rx | | | John R | 155 Rx | | | Stephen | 145 Rx | | | Kherri | 135 Rx | | | Nidia | 125 Rx | | | Breanna | 115 Rx | | | Lindsey C | 100 Rx | | | Harley | 100 Rx | | | Katie E | 95 Rx | | | Cecy | 90 Rx | | | Jeanne | 85 Rx | | | Laura M | 80 Rx | | | Melanie | 75 Rx | | | Dana F | 70 Rx | |
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241231 METCON (Time, Rx2, Rx3) 5 rounds for time: 50 double-unders 10 thrusters (65/95 lb) Rx2: 30 double-unders; (55/75 lb) Rx3: 30 single-unders; 7 thrusters (35/45 lb) Intended Stimulus: -5:00-9:00. -Double-unders in :30-1:00. -Thrusters in :20-:45 and unbroken for at least 3 rounds. -The first of two light-weight, high-intensity couplets this week.
| 1st | 4:57 Rx | Nidia Tue, Dec 31, 2024 | | 2nd | 7:00 Rx | Kherri Tue, Dec 31, 2024 | | 3rd | 6:57 Rx2 | Harley Tue, Dec 31, 2024 | | 1st | 5:59 Rx | Jeremy Tue, Dec 31, 2024 | | 2nd | 6:17 Rx | Carson C Tue, Dec 31, 2024 | | 3rd | 7:02 Rx | Thomas C Tue, Dec 31, 2024 |
| Nidia | 4:57 Rx | | | Jeremy | 5:59 Rx | | | Carson C | 6:17 Rx | | | Kherri | 7:00 Rx | | | Thomas C | 7:02 Rx | | | Ian N | 9:40 Rx | | | Harley | 6:57 Rx2 | | | Jason | 8:17 Rx2 | | | Lindsey C | 8:47 Rx2 | 65# / 30 DU | | Cecy | 5:11 Rx3 | 60 SU, 45# | | Aidan | 6:00 Rx3 | 30 DU, 45# | | Mari | 6:02 Rx3 | 50 DU, 10 thrusters | | John R | 6:42 Rx3 | 50 singles, 75# | | Andrew | 6:59 Rx3 | | | Breanna | 7:01 Rx3 | 50 singles, 55# | | Melanie | 7:10 Rx3 | 60 SU, 10 45# | | Dana F | 8:34 Rx3 | bike, 10 45# | | Stephen | 8:38 Rx3 | 60 SU, 95# push press | | Jeanne | 8:41 Rx3 | Rx2 weight & 90 singles | | Justin U | 8:51 Rx3 | #95 & 75 singles | | Katie E | 8:40 | scaled |
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241231 AT-HOME WOD (Time) At-home option: 5 rounds for time: 50 double-unders 7 double-dumbbell thrusters (35/50 lb) Masters 55+ option: 5 rounds for time: 35 double-unders 10 thrusters (45/65 lb)
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241231 OPTIONAL COMPETE SKILL (Time) 3 sets: :30 single-arm ring plank hold (right arm) :30 single-arm ring plank hold (left arm) :30 L-sit hold NOTES: -Keep 30-second intervals to 3 sets or less. -Scale the plank holds by walking your feet forward, making your body more upright. -Scale the L-sit hold by bringing the knees closer to your chest.
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