DAILY WOD
 | Sat, Aug 2 2025 |  |
 | Happy Birthday: Melissa B & Cody D & Eric H |
 | Gymversary: Cooper T(3) |
| 250802 PARTNER METCON | 250802 POST-WOD SKILL | 250802 AT-HOME WOD | 250802 OPTIONAL SLED WORK | 250802 OPTIONAL ACCESSORY |
250802 PARTNER METCON
(Time, Rx2, Rx3)
8 rounds for time of:
100m sled push (90/60)
20 box jumps (20/24 in)
10 synchro chest-to-bar pull-ups
Rx2: 70/45, 10 pull-ups
Rx3: 100m sled ONLY push; 20 box steps-ups (20/20 in); 8 ring rows
Intended Stimulus:
-20:00+
-Sled push in 1:30-2:00
-Box jumps in 1:00-1:30.
-Chest-to-bar pull-ups in 1-2 sets and :45 or less.
| Tom | 23:35 Rx2 | 70lbs Sand bag carry w/ eli | | John R | 26:32 Rx2 | | | Harley | 26:32 | 6 rds pu/ 3 rds rr, 70lb sandbag carry | | Lindsey C | 👍🏻 | All the things w/ Bre |
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250802 POST-WOD SKILL
(Check In)
Post-workout
Accumulate:
10-30 GHD hip extensions
– Hold the top and bottom of each rep for :01.
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250802 AT-HOME WOD
(Time)
At-home option:
5 rounds for time of:
20 sit-ups
15 jumps to or over an object (20/24 in)
10 double-dumbbell hang power cleans (35/50 lb)
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250802 OPTIONAL SLED WORK
(Time)
For time:
400-meter sled drag (25/45 lb)
400-meter sled push
NOTES:
-Plan for this workout to take around 20 minutes.
-As you face the sled, grab an attached rope or ring strap and walk backward to accumulate 400 meters.
-The weight should allow for a smooth, steady pace across the entire 400 meters for both movements. You may have to stop 2-3 times, but go unbroken if you can!
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250802 OPTIONAL ACCESSORY
(Check In)
5 sets:
5 handstand push-up negatives
5 single-arm dumbbell seated strict presses/arm
:30 max handstand push-ups
– Rest 2:00 between sets.
NOTES:
-Maintain no less than a 2 count on the descent of the negative. Do not let your head crash to the floor.
-Use a dumbbell strict press load that allows you to complete all 5 reps on each arm unbroken.
-You may perform strict or kipping handstand push-ups. If you are capable of performing 15 unbroken kipping reps, perform strict reps to work on the skill.
-Rest 10 seconds or less between exercises.
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