DAILY WOD
 | Sat, Feb 8 2025 |  |
| 250208 PARTNER METCON | 250208 AT-HOME WOD | 250208 OPTIONAL STRENGTH | 250208 OPTIONAL ACCESSORY | WEEK 4 CHALLENGE |
250208 PARTNER METCON
(Time, Rx2, Rx3)
With a partner complete 6 rounds for time:
750-m row
30 sit-ups
15 handstand push-ups
Rx2: 4 rounds for time; 10 handstand push-ups
Rx3: 4 rounds for time; 500-m row;
15 sit-ups; 10 pike push-ups or seated dumbbell shoulder presses (10/15 lb)
Intended Stimulus:
-23:00-27:00.
-Row efforts in 3:00 minutes or less.
-Sit-ups and handstand push-ups each in 1:00-1:15.
-Longer, lower-intensity triplet to balance out the high intensity from the 2 prior days.
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250208 AT-HOME WOD
(Time)
At-home option:
5 rounds for time:
800-meter run
30 sit-ups
15 handstand push-ups
– Substitute pike push-ups as needed.
| Nicole Ha | 22:10 | 5rds: 400m run/30 Sit-ups/15 push ups/5 deadlifts (#135) |
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250208 OPTIONAL STRENGTH
(Weight)
4 sets for load:
100-meter dumbbell farmers carry
1:00 sandbag bear hug hold
– Use two dumbbells for the farmers carry.
NOTES:
-Relatively heavy grunt work.
-Spend no more than 15 minutes completing this session.
-Rest 10-20 seconds between movements and then as needed between sets.
-Build in load to a heavy set across all movements that leaves you feeling fatigued but able to maintain movement quality.
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250208 OPTIONAL ACCESSORY
(Reps)
4 sets:
10 alternating strict single-leg toes-to-bars
20 alternating single-leg squats
1:00 triple-unders
Notes
-Score is total triple-unders.
-No more than 20:00.
-Practicing skills to improve technique.
-Strict single-leg toes-to-bar | Get your foot as close to the bar without swinging. Try leaning back and pressing down on the bar.
-Single-leg squats | Focus on keeping your heels down on every rep. Try using regular shoes if you always wear elevated heel shoes. Prioritize smooth and controlled sets with few, if any, missed reps. Advanced athletes may add load to the squats.
-Triple-unders | This is a skill that doesn’t show up too often but it’s a good one to test your coordination and the adaption between the ears. If we are not proficient with double-unders, practice those instead.
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WEEK 4 CHALLENGE
Feb 3, 2025 - Feb 9, 2025 (7 Days) 
Drink 1/2 your bodyweight in ounces of water 6 days this week!
- Sparkling water
- Flavored water
| Kelly S | 3 4 5 6 7 8 9 | | Jason | 3 4 5 6 7 8 9 | | Harley | 3 4 5 6 7 8 9 | | Nicole Ha | 3 4 5 6 7 8 9 | | Kelly P | 3 4 5 6 7 8 9 | | Jaden | 3 4 5 6 7 8 9 | | Thomas B | 3 4 5 6 7 8 9 | | Rebecca P | 3 4 5 6 7 8 9 | | Breanna | 3 4 5 6 7 8 9 | | Debra | 3 4 5 6 7 8 9 | | Tom | 3 4 5 6 7 8 9 | | Sarah Y | 3 4 5 6 7 8 9 | | Lindsey C | 3 4 5 6 7 8 9 | | Thomas C | 3 4 5 6 7 8 9 |
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