Daily WOD
 | Sat, Aug 30 2025 |  |
 | Happy Birthday: Adolfo Garc |
 | Gymversary: Elizabeth(7) & Mindy(7) & Dana F(7) |
| 250830 PARTNER METCON | 250830 POST-WOD ACCESSORY WORK | 250830 AT-HOME WOD | 250830 OPTIONAL STRENGTH | 250830 OPTIONAL ACCESSORY |
250830 PARTNER METCON
(Time, Int, Sc)
5 rounds for time w/ a partner:
20 synchro bar-facing burpees
20 partner sandbag deadlifts
20 synchro pull-ups
Rx2: 15 synchro bar-facing burpees; 15 deadlifts; 15 synchro pull-ups
Rx3: 10 synchro bar-facing burpees;
10 deadlifts; 10 ring rows
Intended Stimulus:
-20:00-30:00
-Longer task-priority triplet.
-Light-to-moderate deadlifts; 1-2 sets per round.
-Burpees in 2:00 or less.
-Pull-ups in 1:00 or less.
| 1st | 10:30 | Nidia Sat, Aug 30, 2025
Lindsey C Sat, Aug 30, 2025 |
| Lindsey C | 10:30 | Synchro sit ups; 5 pull-ups | | Nidia | 10:30 | Synchro sit ups; 5 pull ups |
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250830 AT-HOME WOD
(Time)
At-home option:
5 rounds for time:
25 dumbbell-facing burpees
20 double-dumbbell deadlifts (35/50 lb)
15 double-dumbbell bent-over rows
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250830 OPTIONAL STRENGTH
(Weight)
Snatch
Wave 1:
72% x 3
77% x 2
82% x 1
Wave 2:
77% x 3
82% x 2
84% x 1
Wave 3:
82% x 2
87% x 1
92% x 1
Heavy single x 1
NOTES:
-Welcome to week two of this 2025 Strength 1 lifting cycle, where we’ll continue following the same wave-loading template as our previous cycle. Week five will be a deload week and then in week six, we will test our 1-rep snatch.
-For the percentages, use a recent max or heavy single.
-If the percentage calls for more than a single rep, they are meant to be completed as unbroken (touch-and-go) reps.
* Rest as needed between percentages and waves.
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250830 OPTIONAL ACCESSORY
(Check In)
Accumulate:
3:00 L-sit hold
NOTES:
-Perform the L-sit stabilizing on a pair of parallettes, hanging from a pull-up bar, or working with any variation that allows you to get yourself off the ground.
-Use the same variation for the entire 3 minutes that allows you to hold the L-sit for at least 10 seconds and no longer than 40 seconds.
-Rest as needed, but pick up where you left off until you accumulate 3 minutes of work.
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