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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