DAILY WOD
 | Sat, Mar 8 2025 |  |
| 250308 PARTNER METCON | 250308 OPTIONAL STRENGTH | 250308 OPTIONAL ACCESSORY | 250308 POST-WOD SKILL | 250308 AT-HOME WOD | WEEK 8 |
250308 PARTNER METCON
(Reps, Rx2, Rx3)
AMRAP 20:
400m run
40 sit-ups
30 burpees
20 alternating DB snatches (50/70 lb)
- Split work as needed. Partners will complete running together.
Rx2: (35/50 lb)
Rx3: 200-m run; 30 sit-ups; 20 burpees;
(20/35 lb)
Intended Stimulus:
-2+ rounds for most athletes.
- Sit-ups in 1:30-2:00.
-Burpees in 1:45-3:00.
-Snatches in :40-1:00.
| 1st | 2+45 Rx2 | Breanna Sat, Mar 8, 2025
Harley Sat, Mar 8, 2025 | | 2nd | 3+3 Rx3 | Kelly P Sat, Mar 8, 2025
Kaylin Sat, Mar 8, 2025 | | 1st | 3+4 Rx | Thomas C Sat, Mar 8, 2025 | | 2nd | 3+4 Rx2 | John R Sat, Mar 8, 2025 | | 3rd | 2+85 Rx2 | Justin U Sat, Mar 8, 2025 |
| Thomas C | 3+4 Rx | | | John R | 3+4 Rx2 | | | Justin U | 2+85 Rx2 | | | Jason | 2+79 Rx2 | | | Tom | 2+79 Rx2 | | | Harley | 2+45 Rx2 | Pliability | | Breanna | 2+45 Rx2 | | | Kaylin | 3+3 Rx3 | 25# DB | | Kelly P | 3+3 Rx3 | 25# DB | | Jacob L | 2+85 Rx3 | |
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250308 OPTIONAL STRENGTH
(Weight)
Back squat
3-3-3-3-3+
NOTES:
-Welcome to week three of the second 2025 Strength 2 lifting cycle where we continue to build strength in the back squat.
-Use the same load for sets 4 and 5, but go for more than 3 reps in that final set without pushing to failure.
-Rest as needed between sets.
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250308 OPTIONAL ACCESSORY
(Check In)
4 sets:
Handstand walk (100 ft)
1:00 flutter kicks
– Rest 2:00 between sets.
NOTES:
-Set up a 100-ft course and walk as far as possible without breaking.
-Challenge yourself to keep moving on the flutter kicks for the entire minute.
-If you are unable to walk on your hands or you know you will struggle with the volume, reduce the distance of the walk, give yourself 1 minute to walk as far as you can, or scale to 50 alternating shoulder taps.
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250308 AT-HOME WOD
(Reps)
AMRAP 20:
400-m run
20 sit-ups
15 burpees
10 alternating DB snatches (35/50 lb)
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WEEK 8
Mar 3, 2025 - Mar 9, 2025 (7 Days) 
- Have 3 balanced plates 6 days this week
- Hit 10,000 steps per day 6 days this week
- 4 Workouts at CFD (logged as your WOD score)
- Complete 2 Pliability sessions this week (put in notes of regular WOD score or log as a separate workout)
| Harley | 3 4 5 6 7 8 9 | | Kelly P | 3 4 5 6 7 8 9 | | Breanna | 3 4 5 6 7 8 9 | | Jason | 3 4 5 6 7 8 9 | | Thomas B | 3 4 5 6 7 8 9 | | Kelly S | 3 4 5 6 7 8 9 | | Lindsey C | 3 4 5 6 7 8 9 |
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