DAILY WOD
 | Sat, Mar 1 2025 |  |
 | Happy Birthday: Megan M |
| 250301 PRE-WOD SKILL | 250301 PARTNER METCON | 250301 AT-HOME WOD | 250301 OPTIONAL STRENGTH | WEEK 7 |
250301 PARTNER METCON (Time, Rx2, Rx3) 3 rounds for time with a partner: 50 KB sumo deadlift high pulls (35/53 lb) 40 toes-to-bars 30 handstand push-ups – One partner works at a time; share work as desired. Rx2: 40 KB sumo deadlift high pulls (26/35 lb); 30 toes-above-shoulder; 20 handstand push-ups; Rx3: 40 KB sumo deadlift high pulls (18/26 lb); 30 knees-above-hips; 20 dumbbell shoulder presses (15/20 lb); Intended Stimulus: -21:00 or less. -First round in 6:00 or less. -One partner always chipping away, breaking into smaller sets as needed. -Light kettlebell for large sets. -Handstand push-ups and toes-to-bars in sets of 5+ to start.
| Kelly S | 17? ✅ Rx3 | | | Harley | 10:50 Rx3 | 44#, toes to hip, pike | | John R | 10:50 Rx3 | |
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250301 AT-HOME WOD (Time) At-home option: 3 rounds for time with a partner: 50 single-arm dumbbell sumo deadlift high pulls (35/50 lb) 50 V-ups 30 handstand push-ups – One partner works at a time; share work as desired.
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250301 OPTIONAL STRENGTH (Weight) 3 sets: 12 close-grip bench presses 1:00 sandbag hold at the chest (100/150 lb) NOTES: -Increase the loading on the close grip bench as you are able. Use a weight that you can complete 12 reps in two sets or less. -For the sandbag hold, use a challenging load that you can hold for the entire minute. If you don’t have a sandbag, use a d-ball, two kettlebells or dumbbells, or a barbell in the rack position. -Do not push to failure unless you have a spotter. If you do not have a spotter, you can still perform the session, but leave some gas in the tank to avoid failure. -Rest as needed between sets.
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WEEK 7 Feb 24, 2025 - Mar 2, 2025 (7 Days)  Week 7: Keep Stacking! - 3 balanced plates 6 days this week - 10k steps 5 days this week (add weight if this isnt challenging enough!) - 4 CFD Workouts
| Harley | 24 25 26 27 28 1 2 | | Nicole Ha | 24 25 26 27 28 1 2 | | Kelly P | 24 25 26 27 28 1 2 | | Rebecca P | 24 25 26 27 28 1 2 | | Breanna | 24 25 26 27 28 1 2 | | Jason | 24 25 26 27 28 1 2 | | Lindsey C | 24 25 26 27 28 1 2 | | Kelly S | 24 25 26 27 28 1 2 | | Debra | 24 25 26 27 28 1 2 | | Thomas B | 24 25 26 27 28 1 2 | | Thomas C | 24 25 26 27 28 1 2 |
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