Daily WOD
 | Fri, Nov 28 2025 |  |
| 251128 METCON | 251128 AT-HOME WOD | 251128 POST WOD ACCESSORY | 251128 OPTIONAL STRENGTH | 251128 OPTIONAL ACCESSORY |
251128 METCON
(Time, Int, Sc)
For time:
2,000-m ski
50 burpee pull-ups
– Place the pull-up bar 6 in above your reach when your arms are extended overhead.
Rx2/Masters 55+: 2,000-m ski
35 burpee pull-ups
– Place the pull-up bar at your fingertips when your arms are extended overhead.
Rx3: 1,000-m ski
20 up-downs + 20 ring rows
Intended Stimulus
-Ski in under 10:00.
-Burpee pull-ups in under 9:00.
-Mental and physical challenge to get off the rower and push on the burpees.
| 1st | 15:22 Int | Jeanne Fri, Nov 28, 2025 | | 2nd | 16:35 Int | Trina Fri, Nov 28, 2025 | | 3rd | 17:40 Int | Diane Fri, Nov 28, 2025 | | 1st | 17:56 Rx | Mike Fri, Nov 28, 2025 | | 2nd | 19:28 Rx | Chad Fri, Nov 28, 2025 | | 3rd | 17:28 Int | Cooper T Fri, Nov 28, 2025 |
| Mike | 17:56 Rx | | | Chad | 19:28 Rx | | | Jeanne | 15:22 Int | JPU | | Trina | 16:35 Int | Banded | | Cooper T | 17:28 Int | | | Diane | 17:40 Int | |
|
251128 AT-HOME WOD
(Time)
At-home option:
For time:
1,600-meter run
50 burpees
– If you have a place to perform burpee pull-ups, do it.
|
251128 OPTIONAL STRENGTH
(Weight)
Snatch
Wave 1:
72% x 3
77% x 2
82% x 1
Wave 2:
77% x 3
82% x 2
84% x 1
Wave 3:
82% x 2
87% x 1
92% x 1
Heavy single x 1
Notes
-Welcome to week two of the next 2025 Strength 1 lifting cycle, where we’ll continue following the same wave-loading template as our previous cycle. Week five will be a deload week, and then in week six, we will test our 1-rep snatch.
-Use a recent max or heavy single for the percentages.
-If the set calls for more than a single rep, complete that set in unbroken, touch-and-go reps.
-Rest as needed between percentages and waves.
|
251128 OPTIONAL ACCESSORY
(Check In)
3 sets for quality:
10 dumbbell windmills/arm
20 GHD hip extensions
:30 GHD hip extension hold
Notes
-Use a dumbbell or kettlebell that allows you to perform all 10 windmill reps unbroken before resting. If you do not have a GHD, perform good mornings for the hip extensions and a plank hold for the hip extension hold.
|
