Daily WOD
 | Sat, Nov 15 2025 |  |
| 251115 PRE WOD STRENGTH | 251115 PARTNER METCON | 251115 OPTIONAL STAMINA | 251115 OPTIONAL ACCESSORY | Other Results |
251115 PRE WOD STRENGTH
(Weight)
Pre-workout strength
On a 12:00 clock:
Find a heavy 1-rep hang power snatch
– This should be heavy, but not a 1-rep max.
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251115 PARTNER METCON
(Time, Int, Sc)
AMRAP 20 with a partner:
5 hang power snatches (75/115 lb)
Max-cal on any machine
– From :00-5:00 and 10:00-15:00, the non-working partner holds a plank.
– From 5:00-10:00 and 15:00-20:00, non-working partner hangs from a bar.
– Partners can only accumulate calories if their partner is holding or hanging.
Rx2: 65/95 lb
Rx3: 35/45 lb
INTENDED STIMULUS
- Constant movement for 20:00.
- Complete 200-400+ calories.
- The non-working partner must be holding or hanging in order for the working partner to accumulate calories.
- Partners may switch on the machine as much as they like.
| Harley | ✅ | | | John R | ✔️ | | | Allan | 👍🏻 | scaled | | Lindsey C | 👍🏻 | scaled | | Mari | 👍🏻 | scaled |
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251115 OPTIONAL STAMINA
(Check In)
10 sets:
300-meter shuttle runs
2:00 rest
– Shuttle run is 50 meters out and back, then 100 meters out and back.
Notes
-Complete each effort in 2 minutes or less.
-Use the first few sets to gauge your ability to push. If you are sore and tired from the week, work through this effort at a moderate pace and consider reducing the distance. If you are able to push, try to hold your efforts under 90 seconds or even closer to 70 seconds.
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251115 OPTIONAL ACCESSORY
(Check In)
5 sets:
:40 strict handstand push-ups
:20 rest
:40 alternating dumbbell renegade rows
:20 rest
Notes
-Choose a handstand push-up variation that allows you to perform 5-10 reps within the 40-second interval.
-Choose a pair of dumbbells that allow you to move through renegade rows without resting for most of the interval.
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