DAILY WOD
 | Sat, May 3 2025 |  |
| 250503 PARTNER METCON | 250503 PRE-WOD SKILL | 250503 AT-HOME WOD | 250503 OPTIONAL STRENGTH | 250503 OPTIONAL MIDLINE |
250503 PARTNER METCON
(Time, Rx2, Rx3)
3 rounds for time of:
100 double-unders
24 deadlifts (155/225 lb)
Right into…
800-m run
Rx2: 30 double-unders; (125/185 lb)
Rx3: 30 single-unders;
10 deadlifts (55/75 lb); 400-m run
Intended Stimulus:
-12:00-20:00.
-Double-unders in 1:00-1:30.
-Deadlifts in 1:00-2:00 and 1-2 sets.
-Run in 3:00-5:00.
-Lower-body interference.
| Lindsey C | 9:29 Rx2 | 30 DU, 125# DL w/ Kelly | | Kelly P | 9:29 Rx2 | | | Olivia M | 8:22 | Done solo (50 DU / 12 DL) 04/29/25 | | Thomas B | 13:35 | MODWOD |
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250503 PRE-WOD SKILL
(Weight)
Pre-workout
Every 2:00 for 5 sets:
5 deadlifts
| Thomas C | 275 Rx | | | Lindsey C | 175 Rx | | | Kelly P | 160 Rx | | | Olivia M | 155 Rx | 85/125/135/145/155 — 04/29/25 |
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250503 AT-HOME WOD
(Time)
At-home option:
3 rounds for time of:
50 double-unders
15 dumbbell deadlifts (35/50 lb)
– Use two dumbbells.
Right into…
800-meter run
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250503 OPTIONAL STRENGTH
(Weight)
Shoulder press
2-2-2-2-2+
NOTES:
-Welcome to week two of the next 2025 Strength 2 lifting cycle where we focus on the shoulder press.
-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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250503 OPTIONAL MIDLINE
(Reps)
AMRAP 15:
20 alternating single-leg toes-to-bars
:30 single-arm plank, right
10 GHD back extensions
:30 single-arm plank, left
NOTES:
-3+ rounds.
-Breaking no more than once on the plank holds.
-Quality back extensions.
-Watch the Back Extension demo before starting if unfamiliar with this movement.
-Press down and lean back on the pull-up bar during the toes-to-bars.
-Widen your feet on the planks to minimize your body rotation. Try to square your shoulders to the ground.
-Focus on flexing and extending one vertebra at a time on your back extensions.
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