| SCHEDULE |
| COACHES |
DAILY WOD |
| SCHEDULE |
| COACHES |
| DAILY WOD |
DAILY WOD
 | Sat, Oct 12 2024 |  |
 | Mon, May 26, 2025 at 8:00am MURPH |
| Most Recent Benchmark: GRACE on Jan 13, 2026 (5 days ago) |
| 241012 PARTNER METCON | 241012 OPTIONAL METCON | 241012 OPTIONAL STRENGTH 3 | MEN’S SQUAT-TOBER | WOMEN’S SQUAT-TOBER |
241012 PARTNER METCON(Time, Rx2, Rx3) For time with a partner: 100 walking overhead plate lunges (25/45 lb) 75 burpees to a plate 1:00 accumulated hang from a pull-up bar 1,000-m weighted run together (25/45 lb) 1:00 accumulated hang from a pull-up bar 75 burpees to a plate 100 walking overhead plate lunges (25/45 lb) – One partner works on the hangs, burpees, and overhead lunges, while the other rests. – Run together with one partner carrying one plate at a time. Rx2: (15/25 lb) Rx3: 50 walking overhead plate lunges (10/15 lb), 40 burpees to plate, :40 accumulated hang from plate, 800m weighted run together INTENDED STIMULUS - 20:00-25:00. - Athletes must accumulate a total of 1:00 hanging from the bar; one person works at a time, switching as needed. - One partner works at a time on the deadlifts, pull-up hangs, and overhead lunges, switching as needed. - Partners alternate rep for rep on the burpees to a plate. - Use a single plate for the lunges and weighted run. |
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