Daily WOD
 | Fri, Jan 10 2025 |  |
 | Gymversary: Megan M(2) |
| 250110 METCON | 250110 PRE-WOD SKILL | 250110 AT-HOME WOD | 250110 OPTIONAL STRENGTH |
250110 METCON
(Time, Int, Sc)
For time:
2 rounds of:
10 snatches (125/175 lb)
12 bar-facing burpees
Straight into…
2 rounds of:
10 snatches, (75/115 lb)
12 bar-facing burpees
Rx2: (95/135 lb); (65/95 lb)
Rx3: (55/75 lb); (35/45 lb)
Intended Stimulus:
-Less than 10:00.
-First snatch weight should feel moderate to heavy.
-Second snatch weight should feel light to moderate.
-No time cap.
| Jeremy | 9:49 Int | RX weight - Accidentally did lateral burpees 😑 | | Jaden | 9:27 Sc | 95/65 and lateral burpees because I didn’t have room |
|
250110 PRE-WOD SKILL
(Weight)
Pre-workout
EMOM 8:
1 snatch pull
1 power snatch
1 overhead squat
1 squat snatch
| 1st | 115 | Jaden Fri, Jan 10, 2025 |
| Jaden | 115 | Had limitations on weight |
|
250110 AT-HOME WOD
(Time)
At-home option:
For time:
2 rounds of:
10 alternating dumbbell squat snatches (35/50 lb)
12 dumbbell-facing burpees
Straight into…
2 rounds of:
20 alternating dumbbell power snatches (35/50 lb)
12 dumbbell-facing burpees
Masters 55+ option:
For time:
2 rounds of:
10 snatches (95/135 lb)
12 bar-facing burpees
Straight into…
2 rounds of:
10 snatches (55/75 lb)
12 bar-facing burpees
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250110 OPTIONAL STRENGTH
(Weight)
Deadlift
5-5-5-5-5+
NOTES:
-Welcome to week one of the 2025 Strength 2 lifting cycle. The next four weeks will be dedicated to the deadlift following a progressive-loading template with decreasing reps and increasing loads. Week five will be a deload week and then in week six, we will test our 1-rep deadlift.
-Use the same load for sets 4 and 5, but go for more than 5 reps in that final set without pushing to failure.
-Rest as needed between sets.
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