Daily WOD
 | Fri, Dec 26 2025 |  |
| 251226 METCON | 251226 POST WOD ACCESSORY | 251226 AT HOME WOD | 251226 OPTIONAL STAMINA | 251226 OPTIONAL ACCESSORY |
251226 METCON
(Time, Sc, Fnd)
2 rounds for time:
50 alternating DB snatches (35/50 lb)
50 wall-ball shots (14/20 lb) (9/10 ft)
Rx2: 50 alternating DB snatches (20/35 lb)
50 wall-ball shots (10/14 lb)(9/10 ft)
Rx3: 30 alternating DB snatches (10/15 lb)
30 wall-ball shots (6/10 lb)(9/9 ft)
Masters 55+ option:
2 rounds for time:
50 alternating dumbbell snatches (20/35 lb)
50 wall-ball shots (10/20 lb) (9/9 ft)
Intended Stimulus
-8:00-12:00.
-High-volume workout with large/unbroken sets.
-20+ reps per movement.
-Retest from 241226.
| 1st | 12:07 Rx | Deanna Fri, Dec 26, 2025 | | 2nd | 10:25 Sc | Jeanne Fri, Dec 26, 2025 | | 3rd | 10:40 Sc | Veronica Fri, Dec 26, 2025 | | 1st | 8:18 Rx | Jeremy Fri, Dec 26, 2025 | | 2nd | 9:47 Rx | Carson C Fri, Dec 26, 2025 | | 3rd | 10:00 Rx | Kim Fri, Dec 26, 2025 |
| Jeremy | 8:18 Rx | | | Carson C | 9:47 Rx | | | Kim | 10:00 Rx | | | Deanna | 12:07 Rx | | | Jeanne | 10:25 Sc | | | Dale | 10:36 Sc | | | Veronica | 10:40 Sc | | | Christine | 10:42 Sc | | | Andrew | 10:56 Sc | | | Jason | 11:35 Sc | | | Megan S | 11:50 Sc | 20# snatches, 10# wb thrusters | | Jake D | 12:16 Sc | | | Taylor B | 12:52 Sc | | | Kelly S | 15:07 Sc | 30#DB 14#WB | | John W | 7:10 Fnd | 20#, 10# | | Elizabeth | 8:15 | RX reps, #6,#15 | | Kori | 13:24 | With Luke |
|
251226 POST WOD ACCESSORY
(Check In)
Post-workout accessory
Accumulate with a partner:
40 DB Turkish get-ups
– Trade off as desired.
|
251226 AT HOME WOD
(Time)
At-home option:
2 rounds for time:
50 dumbbell snatches (35/50 lb)
50 single-dumbbell thrusters
|
251226 OPTIONAL STAMINA
(Check In)
4 sets:
AMRAP 3:
400-meter run
Max bar muscle-ups
– Rest 1:00 between AMRAPs.
Notes/Stimulus & Goals
-Run efforts in 2:00 or less.
-8+ bar muscle-ups each round.
-2-3 sets on the pull-up bar each round.
-Build bar muscle-up stamina by performing consistent and manageable sets after a hard running effort.
Strategy
-Run at a more aggressive pace and aim for consistency on the bar muscle-ups.
-Take 10-20 seconds to transition to the pull-up bar after the run.
-Perform a small set of bar muscle-ups to start each round. Then, aim to beat that number by 1+ reps on the second set of the round.
|
251226 OPTIONAL ACCESSORY
(Check In)
4 sets:
50-meter farmers carry
20 weighted hip extensions (14/20 lb)
– Rest 1:00-2:00 between sets.
Notes
-Go as heavy as possible on the farmers carry. If you really want a challenge, perform the farmers carries with two loaded barbells. Use a weight vest to add load to the hip extensions. The weight should allow you to perform at least 10 unbroken hip extensions.
|
