Daily WOD
 | Sat, Jul 13 2024 |  |
 | Happy Birthday: Cole H & Jake D |
| 20240713 PARTNER METCON | 20240713 OPTIONAL COMPETE SKILL | 20240713 OPTIONAL COMPETE METCON |
20240713 PARTNER METCON
(Time)
3 rounds for time with a partner:
30 shoulder-to-overheads (95/135 lb)
60 walking lunges
90 double-unders
– Partners trade off as needed with one partner working at a time.
Rx2: 75/115 lb, 60 double unders
Rx3: 45/65 lb, 40 walking lunges, single unders
INTENDED STIMULUS
- 9:00-14:00.
- Shoulder-to-overhead reps in no more than 3 sets each round.
- Fast, continuous walking lunges each round.
- Double-unders in 2:00 or less each round.
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20240713 OPTIONAL COMPETE SKILL
(Time)
10 sets:
50-ft handstand walk
– Rest 1:00 between sets.
NOTES
- Advanced athletes should try to complete each set unbroken. If you fail an attempt, go back to the start.
- If 50 feet is too far, reduce the distance to accommodate your ability.
- Spend no more than 20 minutes on this session.
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20240713 OPTIONAL COMPETE METCON
(Check In)
Every 4:00 minutes for 5 rounds:
400-meter run
2 legless rope climbs
– Rest remaining time.
STIMULUS & GOALS
- Runs in 2:00 or less.
- Rope climbs in 1:30 or less.
- Maintain consistent pacing across all rounds.
- No matter how you tackle this workout, you should have at least 30 seconds of rest before starting the next round. Scale accordingly.
- Push the pace of the run to finish each in 2 minutes or less. Sprint on every set.
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