Daily WOD
 | Sat, Sep 20 2025 |  |
| 250920 PARTNER METCON | 250920 AT-HOME WOD | 250920 OPTIONAL ACCESSORY |
250920 PARTNER METCON
(Reps, Int, Sc)
Every 3:00 for 8 sets:
300-m run
8 bar muscle-ups
AMRAP hand release push-ups
Rx2/Masters 55+: 16 chest to bar pull-ups
Rx3: 150-m run; 16 jumping chest-to-bar pull-ups; AMRAP knee hand release push-ups
Intended Stimulus:
-Runs in 1:00-1:30.
-All movements completed unbroken by each partner.
| 1st | 116 | John R Sat, Sep 20, 2025
Tom Sat, Sep 20, 2025 |
| Tom | 116 | JBMU | | John R | 116 | JBMU | | Kelly S | 😊 Sc | What the heck was that?? 🤢 | | Jason B | 😊 | scaled | | Kelly P | 😊 | scaled | | Lindsey C | 😊 | scaled | | Deanna | 😊 | scaled | | Mark | 😊 | scaled | | Harley | 😊 | scaled | | Rebecca P | 😊 | scaled | | Nidia | 😊 | scaled | | Megan M | 😊 | scaled |
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250920 AT-HOME WOD
(Weight)
At-home option:
Every 3:00 for 5 sets:
200-meter run
7 dumbbell bent-over rows
5 dumbbell hang power cleans
3 dumbbell hang power snatches
– Use two dumbbells for each movement.
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250920 OPTIONAL ACCESSORY
(Time)
4 sets:
100-ft sandbag carry (100/150 lb)
1:00 flutter kicks
– Rest 2:00 between sets.
NOTES:
-Set up a 100-ft course.
-The sandbag carry should be challenging. Hold the sandbag against your chest or stomach as you walk. Adjust the weight as needed. If the prescribed load isn’t challenging enough, feel free to add more weight.
-Replace the sandbag with a double-kettlebell front rack carry.
-Challenge yourself to keep moving on the flutter kicks for the entire minute.
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