DAILY WOD
 | Sat, Jun 29 2024 |  |
| 20240629 PARTNER METCON | 20240629 OPTIONAL COMPETE STRENGTH | 20240629 OPTIONAL COMPETE ACCESSORY |
20240629 PARTNER METCON (Rounds, Rx2, Rx3) AMRAP 20 w/ PARTNER: 40 walking lunges 30 deadlifts (95/135) 20 hang power cleans (95/135) 10 strict handstand push-ups Rx2: 65/95, kipping hand stand push-ups Rx3: 30 walking lunges, 35/45, pike push-ups INTENDED STIMULUS - 5+ rounds - Lunges in 1:00-1:30 - Deadlifts in :45-1:00 - Hang power cleans in :30-1:00 - Handstand push-ups in :30 or less
| Kelly S | 6 + 51 Rx3 | w/ Mari Rx2 weight pike pushups | | Elizabeth | 6+50 Rx3 | 55 Rx reps and push-ups. | | Lindsey C | 5+44 Rx3 | Rx everything, pike push ups | | Marnie | 5+44 Rx3 | Rx everything except pike push-ups | | Lynda | 20 minutes | Mod. 6 rounds + 50 |
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20240629 OPTIONAL COMPETE STRENGTH (Weight) Back rack lunge 10-8-8-6-6 NOTES - Welcome to week four in our Strength II back rack lunge cycle; this is a de-load week. - Use a weight in each set so that allows you to maintain solid technique with very little deviation. This loading will vary for each athlete. - Perform a new set every 3 minutes.
| Marnie | 145 Rx | | | Lindsey C | 110 Rx | |
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20240629 OPTIONAL COMPETE ACCESSORY (Check In) 3 sets: 25 GHD sit-ups :30 side plank hold/side NOTES - Midline strengthening and development. - Focus on extending the knees to initiate the sit-up. Scale range of motion as needed. - Perform side planks from the elbow. Bend the knees to scale as needed.
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