DAILY WOD
 | Sat, Apr 26 2025 |  |
| 250426 PARTNER METCON | 250426 PRE-WOD SKILL | 250426 AT-HOME WOD | 250426 OPTIONAL STRENGTH | 250426 OPTIONAL ACCESSORY |
250426 PARTNER METCON
(Reps, Rx2, Rx3)
AMRAP 20 with a partner:
200-meter run
10-cal bike, row, or ski
5 power snatches (105/155 lb)
5 overhead squats
– Perform in “I go, you go” rounds. Partner one performs an entire round, and then partner two does an entire round. Continue in this fashion until the workout is over.
Rx2: (75/115 lb)
Rx3: 100-meter run; 5-cal bike, row, or ski;
5 hang power snatches (35/45 lb)
Intended Stimulus:
-6-10 rounds.
-Each round in 3:00 or less.
-Moderate loading.
-Push the pace on the run.
| Harley | 7 + 100m Rx3 | 65# with Lindsey! | | Lindsey C | 7+100m Rx3 | 😘 | | John R | 👍🏼 Rx3 | |
|
250426 AT-HOME WOD
(Reps)
At-home option:
AMRAP 20 with a partner:
200-meter run
10 up-downs to a target (6 in)
3 left-arm dumbbell snatches (35/50 lb)
3 left-arm dumbbell overhead squats
3 right-arm dumbbell snatches
3 right-arm dumbbell overhead squats
– Perform in “I go, you go” rounds. Partner one performs an entire round, and then partner two does an entire round. Continue in this fashion until the workout is over.
|
250426 OPTIONAL STRENGTH
(Weight)
10 rounds for load:
50-meter sandbag carry
– Rest 1:00 between rounds.
– Hold the object at the stomach/chest.
NOTES:
-Finish each carry in less than 1 minute.
-Record the heaviest unbroken carry.
-Build up to the heaviest sandbag/object that you can successfully carry for 50 meters. If you only have one or two heavy bags/objects, use those.
-If your arms are long enough, try interlocking your fingers or grabbing the wrist of the other arm to help you hang on to the object for longer.
|
250426 OPTIONAL ACCESSORY
(Check In)
3 sets:
:20 single-arm ring plank hold (right)
:20 single-arm ring plank hold (left)
20 GHD hip extensions
NOTES:
-Lower a single ring down to a few inches off the ground. You can decrease the difficulty of the plank hold by walking your feet forward to make your body more vertical. Choose an option that allows you to complete each plank hold in 2 sets or less.
-If you do not have a GHD, substitute good mornings with an empty barbell.
|
