Daily WOD
 | Sat, Mar 29 2025 |  |
| EVA STRONG - PARTNER | 250329 PRE-WOD SKILL | 250329 AT-HOME WOD | 250329 OPTIONAL STRENGTH | 250329 OPTIONAL ACCESSORY |
EVA STRONG - PARTNER
(Time, Int, Sc)
5 rounds for time with a partner:
24 double-unders
19 toes-to-bars
2 clean and jerks (135/205 lb)
400-m run
– Both partners perform 24 double-unders; share the toes-to-bar and clean and jerk reps as desired; complete the run together.
Rx2: (105/155 lb)
– Share the double-under, toes-to-bar, and clean and jerk reps as desired; complete the run together.
Rx3: 24 single-unders;
19 knees-above-hips; (35/45 lb)
– Share all work evenly.
Intended Stimulus:
-15:00-25:00.
-5:00 or less per round.
-Double-unders together in :30-1:00.
-Toes-to-bars split in :20-1:00.
-Moderate-to-heavy clean and jerks split in :30-1:00, including transitions.
-Run together in 2:30 or less.
| Nidia | 18:40 Rx | With Emily | | Olivia M | 21:42 Int | Sunday w/ Dre! Rx but 125#. | | Lindsey C | 22 ish | Leg raises / 105# | | Justin U | Yes | Singles |
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250329 AT-HOME WOD
(Time)
At-home option:
5 rounds for time with a partner:
24 double-unders
19 V-ups
2 dumbbell complex sets
– Both partners perform 24 double-unders and 1 rep of the complex; share the V-ups as desired; complete the run together.
– 1 dumbbell complex = 5 dumbbell power cleans + 4 dumbbell shoulder-to-overheads + 3 dumbbell clean and jerks.
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250329 OPTIONAL STRENGTH
(Weight)
7 sets:
3 weighted pull-ups
– Rest 1:00-2:00 between sets.
NOTES:
-Increase loading across as many sets as possible; however, it is ok to perform the same weight for multiple sets if desired.
-Use a dumbbell, medicine ball, vest, or weight belt to add weight to the pull-ups.
-If you are not yet able to perform a pull-up, find the smallest assistance band possible that allows to you perform three smooth and controlled reps.
| Emily S | 15# db for all sets Rx | |
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250329 OPTIONAL ACCESSORY
(Check In)
Every 4:00 for 5 sets:
15 weighted hip extensions (25/45 lb)
Sandbag carry (100/150 lb) (100 ft)
NOTES:
-Choose a load for the hip extensions that allows you to perform unbroken sets.
-The sandbag carry should be heavy. Hold the sandbag against your chest/stomach as you walk. Reduce the loading as needed. If the Rx’d loading isn’t heavy enough, feel free to go heavier.
-Substitute the sandbag for a double-kettlebell front-rack carry.
-Rest with any remaining time in the 4-minute interval.
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