DAILY WOD
 | Sat, Jan 11 2025 |  |
| 250111 PARTNER METCON | 250111 AT-HOME WOD | 250111 OPTIONAL STRENGTH | 250111 OPTIONAL SKILL |
250111 PARTNER METCON
(Time, Rx2, Rx3)
For time with a partner:
180 wall-ball shots (14/20 lb) (9/10 ft)
30 muscle-ups
60 clean and jerks (95/135 lb)
Rx2: (10/14 lb); 30 foot-assisted muscle-ups; (65/95 lb)
Rx3: 100 wall-ball shots (6/10 lb) (8/9 ft);
30 ring rows; 30 push-ups from the knees; 40 clean and jerks (45/65 lb)
Intended Stimulus:
-15:00-22:00.
-Wall-ball shots in sets of 10-15 and 6:00-9:00.
-Muscle-ups in sets of 3-5 and 3:00-5:00.
-Clean and jerks in sets of 1-5 and 4:00-6:00.
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250111 AT-HOME WOD
(Time)
At-home option:
For time with a partner:
180 single-dumbbell thrusters (35/50 lb)
30 wall walks
60 double-dumbbell clean and jerks (35/50 lb)
Masters 55+ option:
For time with a partner:
180 wall-ball shots (10/20 lb) (9/9 ft)
30 burpee chest-to-bar pull-ups
60 clean and jerks (65/95 lbs)
– If able to perform muscle-ups, substitute with 15-30 reps instead of the burpee chest-to-bar pull-ups.
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250111 OPTIONAL STRENGTH
(Time)
For time:
800-meter sled drag (25/45 lb)
NOTES:
-Attach a rope or a ring strap to the sled. Face the sled and grab the rope or ring strap, then walk backward to accumulate 800 meters. The weight should allow for a smooth, steady pace across the entire distance. You may have to stop 3-4 times, but if you can go unbroken, go for it!
-If you do not have a sled, perform 100 double-dumbbell box step-ups to a 20-inch box. The Rx’d loading is 15/25 lb, but use a load allows you to perform at least 25 unbroken reps before taking a break.
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250111 OPTIONAL SKILL
(Time)
4 sets:
Handstand walk (100 ft)
1:00 flutter kicks
– Rest 2:00 between sets.
NOTES:
-Set up a 100-ft course and perform unbroken handstand walks if possible.
-Keep moving through the flutter kicks the entire minute.
-If you are unable to walk on your hands or you know you will struggle with the volume, reduce the distance, give yourself 1 minute to walk as far as you can or scale to 50 alternating shoulder taps.
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