DAILY WOD
 | Wed, Jan 8 2025 |  |
| 250108 METCON | 250108 AT-HOME WOD | 250108 OPTIONAL ACCESSORY I | 250108 OPTIONAL ACCESSORY II |
250108 METCON
(Time, Rx2, Rx3)
4 rounds for time:
15 strict handstand push-ups
15 strict ring dips
800/1,000-m row
Rx2: 10 strict handstand push-ups; 10 strict ring dips
Rx3: 10 pike push-ups; 10 foot-assisted dips; 600/800-m row
Intended Stimulus:
-20:00-25:00.
-Strict handstand push-ups in 3 sets or less and under 1:00.
-Strict dips in 3 sets or less and under 1:00.
-Scale as needed to complete the first round unbroken.
-Row in 4:00 or less.
| 1st | 19:10 Rx3 | Kelley Wed, Jan 8, 2025 | | 2nd | 21:09 Rx3 | Susan Wed, Jan 8, 2025 | | 3rd | 21:15 Rx3 | Diane Wed, Jan 8, 2025 | | 1st | 29:11 Rx | Jeremy Wed, Jan 8, 2025 | | 2nd | 29:44 Rx | Caleb Nu Wed, Jan 8, 2025 | | 3rd | 20:15 Rx3 | Adam Wed, Jan 8, 2025 |
| Jeremy | 29:11 Rx | | | Caleb Nu | 29:44 Rx | | | Kelley | 19:10 Rx3 | | | Adam | 20:15 Rx3 | pike/toe assist/bike | | Susan | 21:09 Rx3 | db sp/box | | Diane | 21:15 Rx3 | pike/band | | Kori | 21:41 Rx3 | | | Mari | 21:58 Rx3 | db sp/banded dips | | Jenny | 22:13 Rx3 | pike/jumping | | Andrew | 22:40 Rx3 | db sp | | Jessica T | 23:22 Rx3 | db sp/neg. | | Christine | 24:04 Rx3 | HSPU-2 abmats/red band/800m | | Stephen | 24:07 Rx3 | 2abmats/jumping/ski | | Melanie | 24:50 Rx3 | Pike/banded dips | | Ian N | 26:04 Rx3 | db sp/banded dips | | Jaden | 26:09 Rx3 | Rx row, bar dips, pike push | | Ezra | 26:11 Rx3 | 1 rd RX, RX3 the rest | | Dale | 28:49 Rx3 | Full reps 30#DB press, banded, 1000 meters |
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250108 AT-HOME WOD
(Time)
At-home option:
4 rounds for time:
15 strict handstand push-ups
15 hand-release push-ups
1,000-meter run
Masters 55+ option:
4 rounds for time:
15 double-dumbbell shoulder presses (20/35 lb)
15 strict ring dips
800/1,000-meter row
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250108 OPTIONAL ACCESSORY I
(Time)
5 sets:
10 alternating back-rack reverse lunges
300-meter jog
100-meter run
– Rest 2:00 between sets.
NOTES:
-Use a lunge load that allows you to maintain 10 unbroken steps. Increase the load on as many sets as you like.
-After completing the lunges, begin the jog at a slow pace and build into a 50-60% effort. For the last 100 meters, push your pace to 80-90%. Do not push to 100% effort.
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250108 OPTIONAL ACCESSORY II
(Weight)
4 sets for load:
1:00 kettlebell front-rack hold
15 sumo stance good mornings
NOTES:
-Use the heaviest pair of kettlebells possible that still allows for an unbroken 1:00 hold. This should be challenging, but manageable.
-Use an empty barbell on the first set of sumo stance good mornings; add weight as long as the reps stay unbroken and snappy.
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