Daily WOD
 | Sat, Aug 23 2025 |  |
| 250823 PRE-WOD SKILL | 250823 PARTNER METCON | 250823 AT-HOME WOD | 250823 OPTIONAL STRENGTH |
250823 PRE-WOD SKILL
(Check In)
Pre-workout practice
EMOM 6:
Min. 1 | 1-2 rope climbs
Min. 2 | 1-3 wall walks
Min. 3 | 1-3 muscle-ups
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250823 PARTNER METCON
(Time, Int, Sc)
For time with a partner:
20 synchronized burpees
20 rope climbs (15/15 ft)
20 synchronized burpees
20 wall walks
20 synchronized burpees
20 muscle-ups
– Share the rope climbs, wall walks, and muscle-ups as needed.
Rx2: (12/12 ft); 15 wall walks; 10 muscle-ups
Rx3: 12 synchronized burpees;
20 pull-to-stands;
12 synchronized burpees; 20 inchworms;
12 synchronized burpees;
20 muscle-up transitions
– Share the pull-to-stands, inchworms, and muscle-up transitions as needed.
Masters 55+: For time with a partner:
20 synchronized burpees
20 rope climbs (12/12 ft)
20 synchronized burpees
20 partial wall walks
20 synchronized burpees
20 burpee chest-to-bar pull-ups
– Share the rope climbs, wall walks, and burpee chest-to-bar pull-ups as needed.
– Perform 10 muscle-ups instead of chest-to-bar pull-ups if possible.
Intended Stimulus:
-12:00-21:00; 15:00-18:00 for most.
-Partners share the rope climbs, wall walks, and muscle-ups as needed and perform the 20 synchronized burpees at a time together.
-Burpees in 2:00 or less.
-Rope climbs, wall walks, and muscle-ups each in 5:00 or less.
-Compare to 250221.
-If no ropes are available, substitute 50 strict pull-ups.
-If no wall space is available, substitute
50 x [1 push-up + 4 shoulder taps].
-If no rings are available, substitute bar muscle-ups, dips on boxes or parallettes, or deficit push-ups.
| Thomas C | 17:38 Rx | | | Lindsey C | 17:38 Sc | Rx reps, 12’ RC, wall walks, C2B | | Justin U | Yes Rx | |
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250823 AT-HOME WOD
(Time)
At-home option:
For time with a partner:
20 synchronized burpees
20 alternating double-dumbbell renegade rows (35/50 lb)
20 tuck-ups
20 synchronized burpees
20 wall walks
20 synchronized burpees
20 double-dumbbell devils presses
– One partner does 20 renegade rows while the other does 20 tuck-ups. Once both are finished, switch.
– Share the wall walks and devils presses as needed.
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250823 OPTIONAL STRENGTH
(Weight)
Back squat:
5-5-5-5-5+
NOTES:
-Welcome to week one of the next 2025 Strength 2 lifting cycle, where we shift from the deadlift to the back squat.
-Use the same load for sets 4 and 5, but go for more than 5 reps in that final set without pushing to failure.
-Rest as needed between sets.
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