Daily WOD
 | Sat, Aug 9 2025 |  |
 | Gymversary: Kelly S(4) & Harley(3) |
| 250809 PARTNER METCON | 250809 AT-HOME WOD | 250809 OPTIONAL ACCESSORY |
250809 PARTNER METCON
(Reps, Int, Sc)
AMRAP 20 with a partner:
5 strict toes-to-bars
15 double-DB front squats (35/50 lb)
10/6-cal Echo bike
– 1 person does a round, then the next person does a round.
– After each partner completes a round, add 1 calorie to the bike.
Rx2: 5 strict straight leg raises;
10 double-DB front squats (35/50 lb)
Rx3: 5 lying toes-to-kettlebell;
8 double-DB front squats (10/20 lb)
– Maintain the same calories through all rounds.
Intended Stimulus:
-Partner interval-style workout.
-Each interval in 2:00 or less.
-Strict toes-to-bars in 1-2 sets.
-Moderately dumbbell loading for unbroken dumbbell squat reps.
-Sprint on the bike; early rounds in :30-:45.
| 1st | 11+15 Rx | Nidia Sat, Aug 9, 2025 | | 2nd | 11+15 Int | Lindsey C Sat, Aug 9, 2025 | | 3rd | 6ish Sc | Kelly S Sat, Aug 9, 2025 | | 1st | 10+23 Rx | Jeremy Sat, Aug 9, 2025 | | 2nd | 10+23 Int | Tom Sat, Aug 9, 2025 | | 3rd | 10+22 Int | Justin U Sat, Aug 9, 2025
Jason B Sat, Aug 9, 2025 |
| Nidia | 11+15 Rx | | | Jeremy | 10+23 Rx | w/ Tom - extra cals each round | | Lindsey C | 11+15 Int | | | Tom | 10+23 Int | | | Jason B | 10+22 Int | | | Justin U | 10+22 Int | | | Kelly S | 6ish Sc | | | Taylor B | 🫶🏻 Sc | | | Harley | ✅ | scaled | | Deanna | 🫶🏻 Sc | | | John R | ✅ Rx | | | Breanna | ✅ | scaled | | Megan M | ✅ | Scaled |
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250809 AT-HOME WOD
(Reps)
At-home option:
AMRAP 20 with a partner:
10 V-ups
15 double-dumbbell front squats (35/50 lb)
200-meter run
– 1 person does a round, then the next person does a round.
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250809 OPTIONAL ACCESSORY
(Weight)
4 sets:
Dumbbell farmers carry (100 ft)
20 weighted hip extensions
– Rest 1:00-2:00 between sets.
NOTES:
-Use two dumbbells or kettlebells and go as heavy as possible on the farmers carry.
-Use a single dumbbell or bumper plate to add load to the hip extensions. This weight should allow you to perform at least 10 unbroken reps.
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