DAILY WOD
 | Sat, Feb 17 2024 |  |
| 20240217 PARTNER METCON | 20240217 POST-WOD SKILL | 20240217 OPTIONAL COMPETE SKILL | 20240217 OPTIONAL COMPETE STRENGTH |
20240217 PARTNER METCON
(Time, Rx2, Rx3)
8 rounds for time with a partner:
8/6 cal Bike
20 GHD sit-ups
10 SA Devil Press (50/35)
Rx2: GHD parallel; 35/25
Rx3: Sit-ups; 25/15 - up-downs
| Katie E | 18:55 Rx | w/ Sullyyyyyyyyyy | | Lindsey C | 20:00 something ish Rx | W/ The prettier Sullens |
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20240217 OPTIONAL COMPETE SKILL
(Check In)
5 sets:
5 handstand push-up negatives
5 single-arm dumbbell seated strict presses/arm
:30 max handstand push-ups
– Rest 2:00 between sets.
NOTES
- Maintain no less than a 2 count on the negative descent to ensure your head doesn’t crash to the floor.
- Use a weight for the dumbbell strict press that allows you to complete all 5 reps on each arm unbroken.
- You may perform strict or kipping handstand push-ups. If you are capable of performing 15 unbroken kipping reps, perform strict reps in this skill work.
- Do not rest more than :10 between exercises.
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20240217 OPTIONAL COMPETE STRENGTH
(Weight)
For load:
21-15-9:
Sumo deadlifts
– After every round, perform a 100-meter sled push.
NOTES
- Use loading on the sled push that forces you to grind to get the 100 meters done!
- Use a loading on the sumo deadlift that allows you to complete the round of 21 sumo deadlifts in 3 sets or less. Increase the loading as the reps go down as you see fit.
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