Tuesday Schedule: 6am WOD – 8am WOD – 9am Open Gym – 530pm WOD
Strength
A1. Strict Pull-Up / Assisted Pull-Up
5 × 5 — controlled reps
A2. DB L-Seated Press
4 × 8 @ RPE 7–7.5
B: Accessory: 2 × 40-ft front-rack KB carry
Partner METCON — “Pass the Torch”
Partners — 5 rounds each
Partner A completes:
-
6 Shuttle Runs Down/Back
-
8 alternating DB Snatches
-
20 single unders or 10 double unders
Tag Partner B, who completes the same sequence.
Continue until each partner has completed five rounds.
Time cap: 18 minutes.
Intent: Quick transitions and repeatable efforts. Partners should work approximately 1 minute per turn.
Scaling: Reduce DB Snatches to 6 and use line hops instead of jump rope if needed.
Strength
A1. Strict Pull-Up / Assisted Pull-Up
5 × 5 — controlled reps
A2. DB L-Seated Press
4 × 8 @ RPE 7–7.5
B: Accessory: 2 × 40-ft front-rack KB carry
Partner METCON — “Pass the Torch”
Partners — 5 rounds each
Partner A completes:
-
6 Shuttle Runs Down/Back
-
8 alternating DB Snatches
-
20 single unders or 10 double unders
Tag Partner B, who completes the same sequence.
Continue until each partner has completed five rounds.
Time cap: 18 minutes.
Intent: Quick transitions and repeatable efforts. Partners should work approximately 1 minute per turn.
Scaling: Reduce DB Snatches to 6 and use line hops instead of jump rope if needed.
Strength
A1. Strict Pull-Up / Assisted Pull-Up
5 × 5 — controlled reps
A2. DB L-Seated Press
4 × 8 @ RPE 7–7.5
B: Accessory: 2 × 40-ft front-rack KB carry
Partner METCON — “Pass the Torch”
Partners — 5 rounds each
Partner A completes:
-
6 Shuttle Runs Down/Back
-
8 alternating DB Snatches
-
20 single unders or 10 double unders
Tag Partner B, who completes the same sequence.
Continue until each partner has completed five rounds.
Time cap: 18 minutes.
Intent: Quick transitions and repeatable efforts. Partners should work approximately 1 minute per turn.
Scaling: Reduce DB Snatches to 6 and use line hops instead of jump rope if needed.