Daily WOD
 | Sat, Apr 13 2024 |  |
 | Happy Birthday: Caleb No |
| 20240413 PARTNER METCON | 20240413 OPTIONAL COMPETE STAMINA | 20230413 OPTIONAL COMPETE STRENGTH |
20240413 PARTNER METCON
(Rounds, Int, Sc)
AMRAP 25 with a partner:
20 wall-ball shots (9/10 ft)(14/20 lb)
10 bar muscle-ups
5 wall walk + burpees
– Partners split work as needed.
Rx2: 10/14; chin over bar pull-ups; 3 wall walk + burpees
Rx3: 6/10; 10 jumping pull-ups; 3 inchworm + burpees
INTENDED STIMULUS
- 8+ rounds.
- Split the wall-ball shots and bar muscle-ups into small fast sets.
- Alternate singles on the wall walk + burpees.
STRATEGY
- Communicate with your partner and don’t push to failure on any movement.
Whoever does fewer wall walks + burpees, should start the next set of wall-ball shots. Or, have one athlete complete all 5 reps while the other athlete prepares to start the wall-ball shots.
| Nidia | 9+31 Int | 2 mu's per round with Brittany | | Lindsey C | 8+26 Int | W/ Thomas + Jeremy |
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20240413 OPTIONAL COMPETE STAMINA
(Time)
4 sets:
500-meter easy-to-moderate pace
500-meter sprint pace
1000-meter standing bike
Rest 3:00
STIMULUS & GOALS
- 22:00-27:00.
- Conditioning through various places and positions on the bike.
- :40-:55 on the 500-meter sprints.
- No more than 4:30 spent on any interval.
STRATEGY
- Start at a conversational pace and build into a full sprint.
- Seamlessly perform the entire interval as one cohesive ride without stopping to transition to the next position.
- 500 meters | easy to moderate pace = 1:00-1:20
- 500 meters | sprint pace = :40-:55
- 1000 meters | standing bike pace = 1:40-2:05
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20230413 OPTIONAL COMPETE STRENGTH
(Weight)
10 rounds for load:
50-meter sandbag carry
– Rest 1:00 between rounds.
– Hold the object at the stomach/chest.
NOTES
- Finish each carry in less than 1:00.
- Record the heaviest unbroken carry.
- Build up to the heaviest sandbag/object that you can successfully carry for 50 meters. If you only have one or two heavy bags/objects, use those.
- If your arms are long enough, try interlocking your fingers or grabbing the wrist of the other arm to help you hang on to the object for longer.
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