DAILY WOD
 | Sat, Jan 4 2025 |  |
| 250104 PARTNER METCON | 250104 AT-HOME WOD | 250104 OPTIONAL STRENGTH | 250104 OPTIONAL ACCESSORY |
250104 PARTNER METCON
(Reps, Rx2, Rx3)
AMRAP 20 with a partner:
24 box jump-overs (20/24 in)
24 power snatches (65/95 lb)
24 overhead squats (65/95 lb)
24 knees-to-elbows
24-cal bike
– Step down from the box.
Rx2: (55/75 lb)
Rx3: (12/20 in); (35/45 lb); 24 hanging knee raises
Intended Stimulus:
-3+ rounds.
-Split reps into smaller, faster sets with a partner; one person works while one rests.
-All loadings are intended to feel light.
-Practice a mix of muscle and power snatches to speed through the snatch reps.
| Lindsey C | 👍🏻 | w/Kelly | | Harley | ✅ | with John |
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250104 AT-HOME WOD
(Reps)
At-home option:
AMRAP 20 with a partner:
24 object jump-overs
24 alternating dumbbell power snatches (35/50 lb)
24 single-arm dumbbell overhead squats
24 lying knees-to-elbows
24 dumbbell clean and jerks
– Use one dumbbell for the snatches and overhead squats.
– Use two dumbbells for the clean and jerks.
Masters 55+ option:
AMRAP 20 with a partner:
24 box jump-overs (20/24 in)
24 power snatches (45/65 lb)
24 overhead squats (45/65 lb)
24 hanging knee raises
24-calorie bike
– Step down from the box.
– Step or jump up onto the box.
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250104 OPTIONAL STRENGTH
(Weight)
For load:
Back rack lunge
10-8-8-6-6
NOTES:
-Welcome to week four in our Strength II back rack lunge cycle; this is a de-load week.
-Next week, we will switch to the 2025 weightlifting cycles.
-Use a weight in each set that allows you to maintain solid technique with very little deviation. This loading will vary for each athlete.
-Perform a new set every 3 minutes.
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250104 OPTIONAL ACCESSORY
(Reps)
5 sets:
:40 strict handstand push-ups
:20 rest
:40 alternating dumbbell renegade rows
:20 rest
NOTES:
-Choose a scaling option that allows you to perform 5-10 reps within the 40-second interval. Choose a dumbbell load that allows you to perform renegade rows for most of the working interval.
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