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, Rx2, Rx3) 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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