Daily WOD
 | Sat, Jul 12 2025 |  |
| 250712 PARTNER METCON | 250712 AT-HOME WOD | 250712 OPTIONAL SKILL | 250712 OPTIONAL ACCESSORY |
250712 PARTNER METCON
(Time, Int, Sc)
4 rounds for time w/ partner:
- 400-m run (together)
- 40 wall-ball shots (14/20 lb) (9/10 ft)
- 40 DB snatches (35/50 lb)
Rx2: 300-m run; (10/14 lb); (25/35 lb)
Rx3: 200-m run; 25 wall-ball shots (6/10 lb) (9/10 ft); 25 DB snatches (15/25 lb)
Intended Stimulus:
- 18:00-24:00; advanced athletes could go faster.
- Push the pace on the run to make the wall-ball shots more challenging.
- Dumbbell snatches in sets of 10+ (ideally more).
| 1st | 21:53 Rx | Mari Sat, Jul 12, 2025 | | 2nd | 22:26 Rx | Lindsey C Sat, Jul 12, 2025
Nidia Sat, Jul 12, 2025 | | 3rd | 21:52 Int | Deanna Sat, Jul 12, 2025 | | 1st | 23:27 Int | Jason B Sat, Jul 12, 2025 | | 2nd | 23:03 | Adam Sat, Jul 12, 2025 | | 3rd | 23:27 | Andrew Sat, Jul 12, 2025 |
| Mari | 21:53 Rx | | | Nidia | 22:26 Rx | | | Lindsey C | 22:26 Rx | | | Deanna | 21:52 Int | | | Rebecca P | 22:29 Int | | | Kelly P | 22:29 Int | | | Megan S | 23:03 Int | | | Jason B | 23:27 Int | Bike and hang snatch. 50# | | Kelly S | 24:58 Int | | | Tyler S | 24:58 Int | | | Adam | 23:03 | scaled | | Andrew | 23:27 | scaled |
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250712 AT-HOME WOD
(Time)
At-home option:
For time:
1.600-meter run
100 single-dumbbell thrusters (35/50 lb)
100 single-dumbbell hang snatches (35/50 lb)
– Hold one dumbbell anyway for the thrusters.
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250712 OPTIONAL SKILL
(Check In)
3 sets:
:20 single-arm ring plank hold, right
:20 single-arm ring plank hold, left
:20 L-sit hold
10 strict toes-to-bars
NOTES:
-For the ring plank holds, lower a single ring down to a few inches off the ground. To decrease the difficulty, maintain the rigid body position, but walk your feet forward (making your body more upright as opposed to horizontal).
-To reduce the difficulty of the L-sit, extend a single leg or tuck your knees toward your chest.
-To scale the strict toes-to-bars try to bring your toes or knees up as high as possible.
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250712 OPTIONAL ACCESSORY
(Time)
For time:
400-meter sled drag (25/45 lb)
NOTES:
-Attach a rope or a ring strap to the sled. As you face the sled, grab the rope or ring strap and walk backward to accumulate 400 meters. The weight should allow for a smooth, steady pace across the entire distance. Go unbroken if possible.
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