DAILY WOD
 | Sat, Feb 3 2024 |  |
| 20240203 PARTNER WOD | 20240203 OPTIONAL COMPETE STRENGTH | 20240202 OPTIONAL COMPETE METCON |
20240203 PARTNER WOD
(Rounds, Rx2)
AMRAP 20 with a partner:
100-m farmers carry (35/53 lb)
200-m run
30 KB goblet squats (35/53 lb)
– Partners complete each run together and split goblet squats and farmers carries as desired.
Rx2: 18/26, 30 air squats
INTENDED STIMULUS
- Fun Saturday partner workout!
- 4-7 rounds.
- Partners run together and alternate on the farmers carries and goblet squats.
- Pick the run pace and farmers carry load based on how athletes are feeling after the week's workouts.
| 1st | 6 Rx | Marnie Sat, Feb 3, 2024 | | 2nd | 5 Rx | Katie E Sat, Feb 3, 2024 | | 3rd | 7 Rx2 | Robbie Sat, Feb 3, 2024 | | 1st | 6 Rx | Thomas C Sat, Feb 3, 2024
Jason Sat, Feb 3, 2024 |
| Jason | 6 Rx | | | Thomas C | 6 Rx | I carried Shane on my back. It was great. | | Marnie | 6 Rx | | | Katie E | 5 Rx | 50# | | Robbie | 7 Rx2 | 25# |
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20240203 OPTIONAL COMPETE STRENGTH
(Weight)
For load:
Back squat
5-5-5-5-5+
– Max reps on the last set.
NOTES
- Welcome to week one of our Strength II cycle where we will back squat for the next four weeks.
- Your goal is to find a heavy set of 5 back squats. This may not be a 5-rep-max but find your heavy 5-rep lift for the day.
- Use the same load for sets 4 and 5, but go for more than 5 reps in that final set without pushing to failure.
| Marnie | 175 Rx | | | Alison | 105 Rx | |
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20240202 OPTIONAL COMPETE METCON
(Reps)
EMOM 20:
Odd minutes | max-calorie row
Even minutes | accumulate :20 L-sit hold
STIMULUS & GOALS
- 10/15+ in each set of calories.
- Keep L-sits to 3 sets of less.
STRATEGY
- Make this workout whatever you need; it can be a tough workout if pushed or an opportunity to recover through movement.
- If you want to make this workout hard, push the pace on the rower and look to fight through the L-sit holds.
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