Daily WOD
 | Sat, Jul 20 2024 |  |
| 20240720 PARTNER METCON | 20240720 OPTIONAL COMPETE STRENGTH | 20240720 OPTIONAL COMPETE MIDLINE |
20240720 PARTNER METCON
(Time, Int, Sc)
3 rounds for time:
800/1,000-m row
50 burpees
50 box jumps (20/24 in)
800-m run
– Partners break up the row, burpees, box jumps, and runs as needed; one partner moves at a time.
– 45:00 time cap.
Rx2: 600/800m row, 40 burpees, 40 box jumps
Rx3: 400/500m row, 30 burpees, 30 box jumps/step-ups (12/20 in), 400m run
INTENDED STIMULUS
- Partner variation of the Hero workout, Small in honor of U.S. Army Staff Sergeant Marc Small.
- 35:00-45:00.
- One partner works at a time.
- Rows and runs to 5:00 or less each round.
- Burpees and box jumps each in 3:00 or less each round.
- All rounds in 15:00 or less.
| Jeremy | 25:19 Rx | Solo. 1/2 reps, 2k bike | | Kelly S | 35:23 Sc | 20” step ups |
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20240720 OPTIONAL COMPETE STRENGTH
(Weight)
5 sets for load:
3 weighted pull-ups
3 weighted dips
– Rest as needed between sets.
NOTES
- Increase loading across as many sets as possible.
- Use a belt, dumbbells, kettlebells, weighted vest, etc. to add load to these movements.
- If you are unable to perform one or both of these movements, perform a strict banded pull-up and/or strict banded dip.
- Use the rings or a static dip bar for the dips.
- Rest no more than 3 minutes between sets.
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20240720 OPTIONAL COMPETE MIDLINE
(Rounds)
AMRAP 10:
20 seated leg raises (6-in off ground)
20 weighted glute bridges (35/45 lb)
20 dumbbell side bends/side (35/50 lb)
STIMULUS & GOALS
- 3 rounds or more.
STRATEGY
- Seated leg raises: The further you lean back, the easier this movement will be. The further your shoulders are over your thighs, the harder this movement will be.
- Glute bridges: Use a barbell, dumbbell, or kettlebell to add load. Drive your heels into the ground and press your hips up to the sky. Squeeze your glutes and hold for 1 second at the top.
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