DAILY WOD
 | Sat, Jan 18 2025 |  |
 | Happy Birthday: Ezra & Matthew |
| 250118 PARTNER METCON | 250118 AT-HOME WOD | 250118 OPTIONAL STRENGTH | 250118 OPTIONAL ACCESSORY | WEEK 1 CHALLENGE |
250118 PARTNER METCON
(Rounds, Rx2, Rx3)
AMRAP 20 with a partner:
4 rope climbs (15/15 ft)
20 thrusters (65/95 lb)
20 burpee box jump-overs (20/24 in)
– Share work as desired.
Rx2: (12/12 ft); (45/65 lb); (20/24 in)
Rx3: 4 pull-to-stands; (35/45 lb);
16 burpee box step-overs (12/20 in)
Intended Stimulus:
-2-6 rounds.
-Rope climbs in 3:00 or less.
-Thrusters in :45-1:30 and no more than 2 sets for at least 3 rounds.
-Burpee box jump-overs in 4:00 or less.
| 1st | 4+1 Rx2 | Kherri Sat, Jan 18, 2025
Kelly S Sat, Jan 18, 2025 | | 2nd | 4 Rx2 | Kori Sat, Jan 18, 2025 | | 1st | 5+25 Rx | Thomas C Sat, Jan 18, 2025 | | 2nd | 5+24 Rx2 | Shane H Sat, Jan 18, 2025 | | 3rd | 4 Rx2 | Mat Sat, Jan 18, 2025
Andrew Sat, Jan 18, 2025
Jason Sat, Jan 18, 2025 |
| Thomas C | 5+25 Rx | W/ Shane | | Shane H | 5+24 Rx2 | W/ Thomas | | Kelly S | 4+1 Rx2 | W/ Kherri | | Kherri | 4+1 Rx2 | W/ Kelly | | Jason | 4 Rx2 | W/ Sulley | | Andrew | 4 Rx2 | W/ Jason | | Kori | 4 Rx2 | W/ Mat | | Mat | 4 Rx2 | W/ Jason |
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250118 AT-HOME WOD
(Reps)
At-home option:
AMRAP 20 with a partner:
30 double-dumbbell alternating renegade rows (35/50 lb)
30 V-ups
20 single-dumbbell thrusters (35/50 lb)
20 burpee object jump-overs (20/20 in)
– Share work as desired.
Masters 55+ option:
AMRAP 20 with a partner:
4 rope climbs (12/12 ft)
20 thrusters (45/65 lb)
20 burpee box jump-overs (20/24 in)
– Share work as desired.
– Jump or step onto the box, but always step down.
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250118 OPTIONAL STRENGTH
(Weight)
5 sets:
5 bench presses
5 weighted dips
NOTES:
-Increase loading across as many sets as possible.
-Perform dips on rings or straight bars.
-Rest 2-3 minutes between sets.
-Do not push to failure unless you have a spotter. If you do not have a spotter, you can still perform the session, but leave some gas in the tank to avoid failure.
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250118 OPTIONAL ACCESSORY
(Time)
3 sets:
10 strict toes-to-bars
20 GHD back extensions
– Rest as needed between sets.
NOTES:
-Prioritize technique over speed. If your quality of movement is solid, then pick up the pace.
-Remember the back extension is a controlled movement that focuses on purposefully surrendering the lumbar spine and then regaining its rigid position one vertebra at a time.
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WEEK 1 CHALLENGE
Jan 13, 2025 - Jan 19, 2025 (7 Days) 
Have 3 Balanced Plates 6 days this week!
*Determine your average daily step count (if you don't already know).
| Jason | 13 14 15 16 17 18 19 | | Thomas C | 13 14 15 16 17 18 19 | | Tom | 13 14 15 16 17 18 19 | | Kelly P | 13 14 15 16 17 18 19 | | Rebecca P | 13 14 15 16 17 18 19 | | Harley | 13 14 15 16 17 18 19 | | Breanna | 13 14 15 16 17 18 19 | | Cooper T | 13 14 15 16 17 18 19 | | Julia F | 13 14 15 16 17 18 19 | | Laura B | 13 14 15 16 17 18 19 | | Lindsey C | 13 14 15 16 17 18 19 | | Sarah Y | 13 14 15 16 17 18 19 | | Debra | 13 14 15 16 17 18 19 | | Kelly S | 13 14 15 16 17 18 19 | | Hope | 13 14 15 16 17 18 19 | | Thomas B | 13 14 15 16 17 18 19 |
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