DAILY WOD
 | Sat, May 17 2025 |  |
 | Happy Birthday: Scott P |
 | Gymversary: Aidan(6) |
| 250517 METCON | 250517 AT-HOME WOD | 250517 OPTIONAL STRENGTH | 250517 OPTIONAL BIKE SIT-UPS |
250517 METCON
(Time, Rx2, Rx3)
3 rounds for time:
800-m run
20 pull-ups
60 air squats
Rx2: 15 pull-ups; 45 air squats
Rx3: 400-m run; 10 banded strict pull-ups;
20 air squats
Intended Stimulus:
-16:00-24:00.
-Pull-ups in under 1:30 and 4 sets or less.
-Air squats in 2:00 or less per round.
-Each run in less than 4:30.
-Murph prep.
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250517 AT-HOME WOD
(Time)
At-home option:
3 rounds for time:
800-meter run
20 double-dumbbell bent-over rows (35/50 lb)
60 air squats
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250517 OPTIONAL STRENGTH
(Weight)
On a 20:00 clock:
Build to a 1-rep-max shoulder press
NOTES:
-Welcome to week six of the 2025 Strength 2 lifting cycle. This is a test week. The goal is to build to a heavy 1-rep.
-Aim to complete 6-10 total lifts in the 20-minute window. Any more than 10 reps and you won’t have enough rest between lifts.
-Be sure to warm up to at least 50% of your recent 1-rep-max before starting the 20-minute clock.
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250517 OPTIONAL BIKE SIT-UPS
(Calories)
EMOM 14:
Min 1 | :30 bike for calories
Min 2 | :30 GHD sit-ups
NOTES:
-Constant movement in both minutes for the full 30-second interval.
-7-12+ calories on the bike.
-12-18+ GHD sit-ups.
-Use the first round to find your pace and try to hold that pace for the entire 14 minutes.
-Challenge yourself not to decrease in reps by 5 or more in either movement.
-Expect the bike to make the GHD sit-ups more difficult. Use your arms and straighten your legs on the way up.
-Adjust GHD range of motion to parallel and volume to 5-10 reps if not consistently performing this movement.
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