DAILY WOD
 | Fri, Nov 21 2025 |  |
| 251121 PRE-WOD ACCESSORY | 251121 METCON | 251121 AT-HOME WOD | 251121 OPTIONAL STRENGTH | 251121 OPTIONAL ACCESSORY |
251121 PRE-WOD ACCESSORY
(Check In)
Pre-workout accessory
3 sets:
:05-:10 ring dip hold, top
:30 rest
:30 squat hold
:30 rest
:05-:10 ring dip hold, bottom
:30 rest
| Megan S | Yes | | | Adam | Yes | | | Kori | Yes | | | Chad | Yes | | | Jen | Yes | | | Andrew | Yes | | | Mike | Yes | | | Justin U | Yes | | | Mari | Yes | | | Lauren Wa | Yes | | | Kristen | Yes | | | Christine | Yes | | | Kelly S | Yes | |
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251121 METCON
(Time, Rx2, Rx3)
30-20-10 reps for time:
Thrusters (65/95 lb)
Ring dips
Rx2/Masters 55+: 30-20-10
Thrusters (45/65 lb)
15-10-5
Ring dips
Rx3: 20-15-10 reps for time:
Thrusters (35/45 lb)
Foot-assisted ring dips
Intended Stimulus
-5:00-10:00.
-Thrusters in sets of 10+.
-Ring dips in sets of 5+; short rest breaks.
-Compounding fatigue from pressing.
| 1st | 4:50 Rx2 | Mari Fri, Nov 21, 2025 | | 2nd | 5:01 Rx3 | Kori Fri, Nov 21, 2025 | | 3rd | 5:45 Rx3 | Jenny Fri, Nov 21, 2025 | | 1st | 5:37 Rx | Kim Fri, Nov 21, 2025 | | 2nd | 7:11 Rx | Willy Fri, Nov 21, 2025 | | 3rd | 7:29 Rx | Jeremy Fri, Nov 21, 2025 |
| Kim | 5:37 Rx | Masters!!!!!! | | Willy | 7:11 Rx | | | Jeremy | 7:29 Rx | | | Jason | 9:06 Rx | | | Thomas B | 9:40 Rx | | | Mike | 9:54 Rx | | | Mari | 4:50 Rx2 | Red band | | Andrew | 6:03 Rx2 | | | Adam | 6:55 Rx2 | | | Greg U | 7:34 Rx2 | Masters | | Evan B | 7:41 Rx2 | | | Chad | 9:55 Rx2 | 95# | | Tom | 10:39 Rx2 | Rx weight | | Kori | 5:01 Rx3 | | | Jenny | 5:45 Rx3 | Bench dips 🤰🏼 | | Christine | 5:49 Rx3 | Rx2 reps; red band; | | Alicia | 6:34 Rx3 | 45#, rx 2 reps | | McKenzie | 7:26 Rx3 | Rx reps, 55# | | Robbie | 7:28 Rx3 | 55#; red band; rx2 reps | | Lindsey C | 7:32 Rx3 | Rx2 reps | | Kelly S | 8:06 Rx3 | Rx2 | | Madelyne | 8:22 Rx3 | Rx2 reps | | Dale | 8:30 Rx3 | 65#, banded dips, rx2 reps | | Candi | 8:56 Rx3 | | | Mindy | 8:58 Rx3 | Red bands - rx2 reps/weight | | Deanna | 8:59 Rx3 | Rx reps and weight | | Veronica | 9:30 Rx3 | 55# rx reps | | Diane | 9:55 Rx3 | | | Matt Bo | 9:55 Rx3 | | | Taylor B | 9:57 Rx3 | 45# | | Emily Bo | 10:00 Rx3 | 45#; band; rx2 reps | | Blake P | 5:22 | 65#, K2E | | Aniki | 7:25 | 17.5#; foot dips | | Elizabeth | 7:40 | 25# | | Lauren Wa | 7:45 | scaled | | Alice | 7:49 | scaled | | Susan | 8:48 | 25#; band | | Megan S | 9:09 | RX2 bench dips | | Jen | 9:10 | 40# bench dips | | Pam | 9:26 | Rx3 reps; 25#; band | | Kristen | 10:38 | Dips w blue bad | | Thomas C | 14:35 | Rx reps, T2B, dips | | Justin U | ✔️ | 11/20 WOD |
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251121 AT-HOME WOD
(Time)
At-home option:
For time:
30-20-10
Dumbbell thrusters (20/35 lb)
Hand-release push-ups
– Use two dumbbells.
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251121 OPTIONAL STRENGTH
(Check In)
5 sets for completion:
Sandbag carry (100 ft) (100/150 lb)
10 heavy Russian kettlebell swings
– Rest 1:00 between sets.
Notes
-This should feel like a mini workout that elevates your heart rate with relatively heavy loads that make it challenging to move quickly.
-Use a sandbag load that is challenging but allows you to complete the carry without breaking.
-Use a heavier-than-usual kettlebell load for the swings.
-Swing the kettlebell to anywhere around shoulder height.
| Dale | Yes | 100# bag, 70# kb | | Thomas B | Yes | 150/70 |
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251121 OPTIONAL ACCESSORY
(Check In)
Accumulate:
30-50 strict handstand push-ups
Notes
-This should take no more than 10 minutes to complete.
-Advanced athletes should work toward the higher end of the rep range. If you can complete this task in 5 minutes or less, try completing a few reps with your chest facing the wall.
-Beginner athletes should focus on smaller sets and fewer reps. If you are unable to complete strict handstand push-ups, modify as needed.
| Thomas B | Yes | 10-10-10 w/ abmat |
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