Daily WOD
 | Sat, Sep 13 2025 |  |
| 250913 PARTNER METCON | 250913 AT-HOME WOD | 250913 OPTIONAL STRENGTH |
250913 PARTNER METCON
(Reps, Int, Sc)
AMRAP 20 with a partner:
24 box jump-overs (20/24 in)
24 power snatches (65/95 lb)
24 overhead squats (65/95 lb)
24 knees-to-elbows
24-cal bike
– Step down from the box.
Rx2: 24 box jump-overs (20/24 in); 24 power snatches (55/75 lb); 24 overhead squats (55/75 lb): 24 knees-to-elbows; 24-cal bike
Rx3: 24 box step-overs (12/20 in); 24 hang power snatches (35/45 lb); 24 overhead squats (35/45 lb); 24 hanging knee raises; 24-cal bike
INTENDED STIMULUS
- 3+ rounds.
- Split reps into smaller, faster sets with a partner; one person works while one rests.
- All loadings are intended to feel light.
- Practice a mix of muscle and power snatches to speed through the snatch reps.
| Justin U | Yes Rx | | | Taylor B | ✅️ | Cindy instead | | Kelly S | ✅ | Cindy |
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250913 AT-HOME WOD
(Reps)
At-home option:
AMRAP 12:
3 alternating dumbbell snatches (35/50 lb)
3 object jump-overs
6 alternating dumbbell snatches
6 object jump-overs
9 alternating dumbbell snatches
9 object jump-overs
– Add 3 reps to each movement until time expires.
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250913 OPTIONAL STRENGTH
(Time)
Snatch
Wave 1:
75% x 3
80% x 2
85% x 1
Wave 2:
80% x 2
85% x 2
90% x 1
Wave 3:
85% x 1
90% x 1
95% x 1
Heavy single x 1
NOTES:
-Welcome to week four of this 2025 Strength 1 lifting cycle, where we’ll continue following the same wave-loading template as our previous cycle. Next week 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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