DAILY WOD
 | Sat, Jul 26 2025 |  |
| 250726 PARTNER METCON | 250726 AT-HOME WOD | 250726 OPTIONAL STRENGTH | 250726 OPTIONAL ACCESSORY |
250726 PARTNER METCON
(Reps, Rx2, Rx3)
7 rounds:
Partner A: 10 shuttle runs
Partner B: Max knees-to-elbows
- Partner A completes 10 shuttle runs, then Partner B completes 10 shuttle runs to complete 1 round.
- Rest 2:00 between rounds.
Rx2: Max knees-to-armpits
Rx3: 8 shuttle runs; Max hanging leg raises
Intended Stimulus:
-10+ knees-to-elbows/round.
-Maintain pacing across all 5 rounds.
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250726 AT-HOME WOD
(Reps)
At-home option:
5 rounds:
AMRAP 2:
10 shuttle runs
Max V-ups
– Rest 2:00 between rounds.
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250726 OPTIONAL STRENGTH
(Weight)
5 sets:
5 bench presses
5 weighted dips
NOTES:
-Build to your heaviest set of 5 in each movement. Rest as needed between sets.
-Use a spotter for this session if possible. If you are alone, do not push to failure and be smart about the loads you lift.
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250726 OPTIONAL ACCESSORY
(Weight)
4 sets for load:
1:00 kettlebell front-rack hold
15 sumo stance good mornings
NOTES:
-Use the heaviest pair of kettlebells possible to perform the full 1-minute hold unbroken. This should be challenging, but manageable.
-Use an empty barbell on the first set of sumo stance good mornings. Then, add weight as long as the reps stay unbroken and snappy.
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