Daily WOD
Tue, Oct 19

Most Recent Benchmark: 12 Days of Christmas WOD on Dec 18, 2020 (305 days ago)

Strict Gymnastics: Tue Oct 19 2021 Weighted Strict Ring Dips

Olympic Lifting: Tue Oct 19 2021 Clean

WOD: Negative Nancy

Tue Oct 19 2021 Weighted Strict Ring Dips Strict Gymnastics: Reps [BASED ON MAX SET OF STRICT RING DIPS FROM WEEK 1] 5-10 Unbroken: 3-2-2-1-1 10+ Unbroken: 4-3-3-2-2 *Build in weight each set.  *Rest as needed between sets.   Tue Oct 19 2021 Clean Olympic Lifting: Weight Clean Sotts Presses 2 Sets: 5 Clean Sotts Presses (3 Seconds Pause Overhead Each Rep) Perform All Sets @ Light Weights  - These presses will be performed from the front rack position in the bottom of a squat. - These will be challenging for those with mobility limitations. Using a PVC or performing these from a seated position on a box are alternative options.   Squat Clean and Jerk 4 Sets:  3 Squat Cleans + 1 Jerk   75-80% of 1RM Clean & Jerk Negative Nancy WOD: Time For Time: 21 Overhead Squats RX 95/65 55+ 65 /45 lb 800 Meter Run 18 Overhead Squats 600 Meter Run 15 Overhead Squats 400 Meter Run 12 Overhead Squats 200 Meter Run 9 Overhead Squats THE BIG TAKEAWAYS 1. Reach for big/unbroken sets on the overhead squats. Even if it causes us to start our run a little slow, it still is better than staring at the bar on the ground. 2. After we get the first 100m of the run done, let's get a little more aggressive on our run. We don't want this to run to turn into a shuffle.

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