Daily WOD
 | Sat, Apr 5 2025 |  |
| 250405 PARTNER METCON | 250405 AT-HOME WOD | 250405 OPTIONAL STRENGTH | 250405 OPTIONAL SKILL |
250405 PARTNER METCON
(Rounds, Sc, Fnd)
AMRAP 30:
1,000-m run
20 ring muscle-ups
20 wall walks
40 DB snatches, right (35/50 lb)
40 DB snatches, left
Rx2: 20 jumping muscle-ups;
20 partial wall walks; (20/35 lb)
Rx3: 800-m run;
20 low-ring transitions or false-gripping rows; 20 inchworm + push-ups; (10/15 lb);
Intended Stimulus:
-2+ rounds.
-Run in 5:00 or less.
-Muscle-ups in 2-5 sets.
-Wall walks in 4 minutes or less.
-Dumbbell snatches in 1-2 sets per arm.
| 1st | 2+.5 Rx | Emily S Sat, Apr 5, 2025
Nidia Sat, Apr 5, 2025 | | 2nd | 1+72 Sc | Kelly P Sat, Apr 5, 2025
Lindsey C Sat, Apr 5, 2025 | | 3rd | 1+60 Sc | Katie E Sat, Apr 5, 2025 | | 1st | 2+1 Rx | Jeremy Sat, Apr 5, 2025 | | 2nd | 1+90 Sc | Tom Sat, Apr 5, 2025
Evan B Sat, Apr 5, 2025 | | 3rd | 1+45 Sc | Jason Sat, Apr 5, 2025 |
| Nidia | 2+.5 Rx | W/ Emily | | Emily S | 2+.5 Rx | W/ Nidia | | Jeremy | 2+1 Rx | W/ Jackson | | Evan B | 1+90 Sc | W/ Tom | | Tom | 1+90 Sc | W/ Evan | | Lindsey C | 1+72 Sc | W/ Kelly | | Kelly P | 1+72 Sc | W/ Lindsey | | Katie E | 1+60 Sc | W/ Carlie | | Jason | 1+45 Sc | W/ Sulley | | John R | 1+41 Sc | W/ Harley | | Harley | 1+41 Sc | W/ John |
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250405 AT-HOME WOD
(Reps)
At-home option:
AMRAP 25:
1,000-meter run
10 double-dumbbell devils presses (35/50 lb)
10 wall-walks
20 dumbbell snatches, right (35/50 lb)
20 dumbbell snatches, left
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250405 OPTIONAL STRENGTH
(Weight)
5 sets for load:
4 back-rack reverse lunges/leg
– Rest 3:00 between sets.
NOTES:
-Welcome to the in-between-cycles week of our Strength program. This week’s goal is to recover, realign, and prepare for the next cycle that will start on April 7.
-Build to a heavy set of 4 back-rack reverse lunges on each leg.
-Aim to start with around 50% of your 1-rep-max back squat.
-Avoid going so heavy that the back knee impacts the ground.
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250405 OPTIONAL SKILL
(Check In)
4 sets:
Handstand walk (100 ft)
1:00 plank hold
– Rest 2:00 between sets.
NOTES:
-Set up a 100-ft course and walk as far as possible without breaking.
-Perform the plank on your hands or your forearms.
-If you are unable to walk on your hands or you know you will struggle with the volume, consider reducing the distance or giving yourself 1 minute to walk as far as you can. Scale to 50 alternating shoulder taps if you are unable to walk on your hands.
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