DAILY WOD
 | Sat, Jul 19 2025 |  |
 | Happy Birthday: Hope |
| 250719 PARTNER METCON | 250719 POST-WOD SKILL | 250719 AT-HOME WOD | 250719 OPTIONAL STRENGTH | 250719 OPTIONAL ACCESSORY | Other Results |
250719 PARTNER METCON
(Time, Rx2, Rx3)
For time with a partner:
80/100-cal row
150 double-unders
100 deadlifts (95/135 lb)
150 double-unders
80/100-cal row
Rx2: 60/80-cal row; 80 double-unders;
(65/95 lb)
Rx3: 40/50-cal row; 80 single-unders;
50 deadlifts (35/45 lb)
Intended Stimulus:
-15:00-22:00.
-One athlete working at a time; switch as needed.
-Row in 6:00 or less.
-Double-unders in 3:00 or less.
-Deadlifts in 4:00 or less.
| 1st | 19:30 Rx | Destiny Sat, Jul 19, 2025
Kelly S Sat, Jul 19, 2025
Lindsey C Sat, Jul 19, 2025 | | 2nd | 22:00 Rx | Carlie Sat, Jul 19, 2025 | | 3rd | 19:31 | Deanna Sat, Jul 19, 2025 | | 1st | 17:56 Rx | Cooper T Sat, Jul 19, 2025 | | 2nd | 20:40 | Andrew Sat, Jul 19, 2025
Jason Sat, Jul 19, 2025 |
| Cooper T | 17:56 Rx | | | Lindsey C | 19:30 Rx | | | Kelly S | 19:30 Rx | | | Destiny | 19:30 Rx | That was fun! Great meeting everyone! | | Carlie | 22:00 Rx | | | Deanna | 19:31 | scaled | | Jason | 20:40 | scaled 300 singles. | | Andrew | 20:40 | scaled |
|
250719 POST-WOD SKILL
(Check In)
Post-workout
4 sets:
:20 flutter kicks
:10 rest
:20 Russian twists
:10 rest
– Add weight to the Russian twists if desired.
|
250719 AT-HOME WOD
(Time)
At-home option:
For time with a partner:
1,000-meter run
150 double-unders
100 double-dumbbell deadlifts (35/50 lb)
150 double-unders
1,000-meter run
|
250719 OPTIONAL STRENGTH
(Weight)
5 sets:
5 bench presses
5 weighted dips
NOTES:
-Increase loading across as many sets as possible.
-Perform dips on rings or straight bars.
-Rest 2-3 minutes between sets.
-Do not push to failure unless you have a spotter. If you do not have a spotter, you can still perform the session, but leave some gas in the tank to avoid failure.
|
250719 OPTIONAL ACCESSORY
(Time)
For time:
400-meter sled push (25/45 lb)
NOTES:
-Plan for this workout to take around 15 minutes.
-Choose a load that allows for a smooth, steady pace across the entire 400 meters. You may have to stop 2-3 times, but if you can go unbroken, go for it!
-If you do not have a sled, perform a weighted carry. Choose a load that allows you to complete at least 50 meters before dropping. Use a sandbag, D-ball, medicine ball, kettlebell, or dumbbell. To carry the load, you may hold it anywhere on your body.
|
