DAILY WOD
 | Sat, Jun 14 2025 |  |
| 250614 PARTNER METCON | 250614 AT-HOME WOD | 250614 OPTIONAL STRENGTH | 250614 OPTIONAL ACCESSORY |
250614 PARTNER METCON
(Reps, Rx2, Rx3)
AMRAP 25:
3 rope climbs (15/15 ft)
200-m run
30 AbMat sit-ups
200-m run
30 KB swings (35/53 lb)
Rx2: (12 ft); (26/35 lb)
Rx3: Every 5:00 for 4 sets:
2 pull-to-stands; 12 AbMat sit-ups ;
12 KB swings (18/26 lb)
– Rest with the remaining time in each interval.
Partners split all work - including the run!
Intended Stimulus:
-4-6+ rounds.
-Each round in 5:00 or less.
-Kettlebell swings in 2 sets or less.
| 1st | 5+1 Rx | Kelly P Sat, Jun 14, 2025 | | 2nd | 4+37 Rx | Kori Sat, Jun 14, 2025
Lindsey C Sat, Jun 14, 2025 | | 3rd | 6 Rx2 | Megan S Sat, Jun 14, 2025 | | 1st | 4+37 Rx2 | Jacob L Sat, Jun 14, 2025 | | 2nd | 5+ | Evan B Sat, Jun 14, 2025
Mike Sat, Jun 14, 2025 |
| Kelly P | 5+1 Rx | 26# | | Lindsey C | 4+37 Rx | | | Kori | 4+37 Rx | | | Megan S | 6 Rx2 | scaled | | Jacob L | 4+37 Rx2 | | | Taylor B | 5+6 | scaled | | Mike | 5 | scaled | | Evan B | 5+ | scaled |
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250614 AT-HOME WOD
(Reps)
At-home option:
AMRAP 20:
20 alternating double-dumbbell renegade rows (35/50 lb)
100-meter run
20 sit-ups
100-meter run
20 alternating single-dumbbell hang snatches (35/50 lb)
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250614 OPTIONAL STRENGTH
(Weight)
Front squat
2-2-2-2-2+
NOTES:
-Welcome to week four of the next 2025 Strength 2 lifting cycle, where we’ve shifted from the shoulder press to the front squat.
-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.
-Consider reducing the load in this effort based on your involvement in the Community Cup.
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250614 OPTIONAL ACCESSORY
(Calories)
EMOM 12:
Minute 1 | 1:00 double-unders (heavy rope)
Minute 2 | 1:00 ski
NOTES:
-Score is your total double-unders and calories.
-Use a heavy rope if available.
-Consistent pacing and reps.
-Pick a maintainable ski pace that is just faster than a recovery pace. Avoid skiing so fast that you cause significant fatigue for the double-unders. Shoot to maintain a similar score across all rounds vs. starting with a high rep count and then dropping off.
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