Daily WOD
 | Sat, Jun 29 2024 |  |
| 20240629 PARTNER METCON | 20240629 OPTIONAL COMPETE STRENGTH | 20240629 OPTIONAL COMPETE ACCESSORY |
20240629 PARTNER METCON
(Rounds, Sc, Fnd)
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 Fnd | w/ Mari Rx2 weight pike pushups | | Elizabeth | 6+50 Fnd | 55 Rx reps and push-ups. | | Lindsey C | 5+44 Fnd | Rx everything, pike push ups | | Marnie | 5+44 Fnd | 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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