DAILY WOD
 | Sat, Mar 15 2025 |  |
 | Happy Birthday: Kelley |
| 20250315 PARTNER METCON | 250315 AT-HOME WOD | 250315 OPTIONAL STRENGTH | 250315 OPTIONAL ACCESSORY | WEEK 9 |
20250315 PARTNER METCON (Rounds) 50m tire flip 40 sandbag over the shoulder 40 box get overs 50m sled pull 50m sled push 50m sandbag carry
| Nidia | 3+135 Rx | With Kelly! | | Kelly P | 3 +135 Rx | W/ Nidia | | Lindsey C | 2 + 26 box getovers Rx | | | Justin U | 🔥 Rx | |
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250315 AT-HOME WOD (Reps) At-home option: AMRAP 15: 3 single-dumbbell thrusters (35/50 lb) 3 double-dumbbell devils presses (35/50 lb) – Continue to add 3 reps to the thrusters, switching arms as needed, until time expires.
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250315 OPTIONAL STRENGTH (Weight) Back squat 2-2-2-2-2+ NOTES: -Welcome to week four 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 2 reps in that final set without pushing to failure. -Rest as needed between sets.
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250315 OPTIONAL ACCESSORY (Check In) EMOM 10: Min. 1 | 20 GHD sit-ups Min. 2 | 10 dumbbell bench presses NOTES: -All GHD sets should be unbroken; scale range of motion or reps if necessary. -Increase the loading of the dumbbell bench press across as many sets as possible, but maintain unbroken reps. -If you don’t have a GHD, perform weighted sit-ups (14/20 lb).
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WEEK 9 Mar 10, 2025 - Mar 16, 2025 (7 Days)  - Have 3 balanced plates 6 days this week - Hit 8,000 steps per day 6 days this week - 4 workouts at CFD - Complete 2 Pliability sessions this week - Consume 1/2 your bodyweight in ounces of non-caffeinated beverages 6 days this week
| Kelly P | 10 11 12 13 14 15 16 | | Harley | 10 11 12 13 14 15 16 | | Jason | 10 11 12 13 14 15 16 | | Rebecca P | 10 11 12 13 14 15 16 | | Lindsey C | 10 11 12 13 14 15 16 |
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