DAILY WOD
 | Sat, Jul 27 2024 |  |
 | Gymversary: Jeanne(4) |
| 20240727 OPTIONAL COMPETE METCON | 20240727 PARTNER METCON | 20240727 OPTIONAL COMPETE STRENGTH |
20240727 OPTIONAL COMPETE METCON
(Rounds)
AMRAP 12:
10 calories on any machine
8 ring dips
6 single-arm kettlebell swings/arm (35/53 lb)
STIMULUS & GOALS
- 6+ rounds.
- Unbroken single-arm Russian kettlebell swings.
- Ring dips in 2 sets or less.
- Move at a consistent row pace that allows you to get right on the rings, knock out your reps, and immediately pick up the kettlebell. Avoid moving so fast on the machine that you find yourself resting too much.
|
20240727 PARTNER METCON
(Time, Rx2, Rx3)
5 rounds with a partner:
60 double-unders, each at the same time
50 burpees, total at the same time
400-m run, together
30 alternating single-leg squats, split reps as needed with partner
Rx2: 400m run split, 20 alternating single leg squats
Rx3: 60 single unders at the same time, 40 burpees at the same time, 300m run split, 20 walking lunges split reps as needed with partner
INTENDED STIMULUS
- 22:00-30:00.
- Double-unders in :30-1:00.
- Burpees in 1:00-1:45.
- Runs in 1:30-2:15.
- Single-leg squats in 1:00-2:00.
- Partners only start once both are at that movement station.
| Elizabeth | 6 rounds | Alt wod |
|
20240727 OPTIONAL COMPETE STRENGTH
(Weight)
7 sets:
3 weighted pull-ups
– Rest 1:00-2:00 between sets.
NOTES
- Increase loading across as many sets as possible, but if needed to maintain sound mechanics, perform the same weight for multiple sets.
- Use a dumbbell, a med ball, a vest, or a weight belt to add weight to the pull-ups.
- If you are unable to perform a pull-up, find the smallest assistance band possible that allows to you perform three smooth and controlled reps.
|
