Daily WOD
 | Sat, May 10 2025 |  |
| 250510 METCON | 250510 POST-WOD SKILL | 250510 AT-HOME WOD | 250510 OPTIONAL STRENGTH | 250510 OPTIONAL ACCESSORY |
250510 METCON
(Time, Int, Sc)
3 rounds for time:
21 bar-facing burpees
15 deadlifts (155/225 lb)
90 double-unders
Rx2: 15 bar-facing burpees;
12 deadlifts (155/225 lb); 75 double-unders
Rx3: 12 bar-facing burpees;
9 deadlifts (55/75 lb); 60 double-unders
Intended Stimulus:
-9:00-12:00.
-Combining the last 3 days of movement modalities into one workout.
-A classic triplet using monostructural, gymnastics, and weightlifting in 3 different complimentary movement patterns.
-Maintain a consistent pace and quick transitions.
| Olivia M | 14:20 Rx | | | Harley | ✅ | Kherri’s workouts are the best |
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250510 AT-HOME WOD
(Time)
At-home option:
3 rounds for time:
21 dumbbell-facing burpees
15 double-dumbbell deadlifts (35/50 lb)
90 double-unders
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250510 OPTIONAL STRENGTH
(Weight)
Shoulder press
10-8-8-6-6 (Deload)
NOTES:
-Welcome to week five of the 2025 Strength 2 lifting cycle. This is a deload week; next week, we will test our 1-rep shoulder press.
-Focus less on loading and more on moving the weight smoothly while maintaining sound technique.
-Rest as needed between sets.
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250510 OPTIONAL ACCESSORY
(Time)
Every 3:00 for 3 sets:
30 GHD sit-ups
NOTES:
-Perform the 30 reps as quickly as possible. With any remaining time in the 3 minutes, rest and prepare for the next set.
-Reduce reps and range of motion if you have not been training consistently with the GHD.
-If you do not have a GHD, perform weighted sit-ups.
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