DAILY WOD
 | Sat, Jul 5 2025 |  |
| 250705 METCON | 250705 POST-WOD SKILL | 250705 AT-HOME WOD | 250705 OPTIONAL STRENGTH | 250705 OPTIONAL ACCESSORY |
250705 METCON
(Time, Rx2, Rx3)
For time:
15-12-9-6-3
Box jumps (24/30 in)
10-8-6-4-2
Overhead squats (105/155 lb)
Rx2: (20/24 in); (75/115 lb)
Rx3: 10-8-6-4-2
Box jumps (12/18 in);
Overhead squat (35/45 lb)
Intended Stimulus:
-4:00-8:00.
-High box jumps that offer a challenge but still allow for consistent movement.
-Moderate-to-heavy overhead squats in 1-2 sets.
-Lower-body fatigue from the squats will make the box jumps more challenging.
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250705 POST-WOD SKILL
(Weight)
Post-workout
2 sets:
3 Turkish get-ups/side
– Rest as needed between sets.
– Athlete’s choice of load.
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250705 AT-HOME WOD
(Time)
At-home option:
For time:
15-12-9-6-3
Broad jumps (4/6 ft)
Meters double-dumbbell overhead walking lunges (35/50 lb)
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250705 OPTIONAL STRENGTH
(Time)
10 sets:
Sled push (50/90 lb) (75 ft)
Sled pull (50/90 lb) (75 ft)
– Rest 1:00 between sets.
NOTES:
-Welcome to the in-between-cycles week of our Strength cycles. Use this week’s strength sessions to recover, realign, and prepare for the next cycle starting July 7.
-Add the suggested weight to the sled. Use a rope or a ring + strap to pull the sled, and keep the rope or ring on the sled while you push. The pull should be a backpedal, not an over-the-shoulder drag.
-Feel free to add additional load to the sled, but you should not have to stop moving.
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250705 OPTIONAL ACCESSORY
(Check In)
3 sets for quality:
10 dumbbell windmills/arm
20 GHD hip extensions
:30 GHD hip extension hold
NOTES:
-Use a dumbbell load that allows you to perform 10 unbroken windmills before resting. If you do not have a GHD, perform good mornings for the hip extensions and a plank hold for the hip extension hold.
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