DAILY WOD
 | Sat, Jan 27 2024 |  |
 | Happy Birthday: Carlie |
| 20240127 PARTNER WOD | 20240127 OPTIONAL COMPETE STAMINA | 20240127 OPTIONAL COMPETE ACCESSORY |
20240127 PARTNER WOD
(Time, Rx2, Rx3)
3 rounds for time with a partner:
50 Russian KB swings (53/70 lb)
40 toes-to-bars
30 handstand push-ups
– One partner works at a time.
Rx2: 40 KBS @ 35/53, 30 toes-to-chin, 20 HSPU
Rx3: 40 KBS @ 26/35, 30 knee raises, 20 push-ups from knees
INTENDED STIMULUS
- 21:00 or less; first round in 6:00 or less.
- One partner always working; perform small sets as needed.
- Moderate load kettlebell.
- Handstand push-ups and toes-to-bars in sets of 5+ to start.
| Katie E | 10:45 Rx3 | RX reps- 53#, seated db press w/Sully |
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20240127 OPTIONAL COMPETE STAMINA
(Calories)
5 sets for max calories:
3:00 Air Bike
– Rest 1:00 between sets.
STIMULUS & GOALS
- 30-50 calories each set.
- Consistent paces across the 3:00 effort.
- Build bike stamina and conditioning.
STRATEGY
- Treat this workout as if there are two parts. The first 3 sets should be at warm-up paces with each getting faster.
- Perform sets 4 and 5 at a faster, but still sustainable, pace. This should be a pace that can be held for 3 sets, but maybe not a 6th.
- Keep the chest high and push/pull with the arms in addition to the legs.
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20240127 OPTIONAL COMPETE ACCESSORY
(Check In)
EMOM 10:
Even: :40 front-rack kettlebell hold (35/53 lb)
Odd: :40 hollow hold
NOTES
Use a pair of kettlebells for the front-rack hold. Use a weight that will allow you to complete the hold without putting the KBs down. For the hollow hold, find a position that will allow you to stay up for :40.
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