Daily WOD

Tue, Apr 4 2023

Sat, May 13, 2023 at 9:00am CRAIG MEMORIAL WOD
Mon, May 29, 2023 at 9:00am MEMORIAL DAY MURPH
Mon, May 26, 2025 at 8:00am MURPH
Sat, Jun 13, 2026 at 9:00am Beach WOD

04-04-2023 METCON


(Time, Rx+, Int, Sc)
2 ROUNDS OF:

0:00-2:00
- 24 strict pull-ups
2:00-5:00
- 400m run
5:00-7:00
- 30 strict press
7:00-10:00
- 400m run

Rx+: Strict pull-ups, 135/85
Rx: Strict pull-ups, 115/70
Rx2: Banded strict/Kipling pull-ups, 95/55
Rx3: Jumping pull-ups, 75/40

SCORE: Slowest 400m run

GOAL: About 2:00/400m run

NOTES: The strict pull-ups in this WOD are gonna be tough. You need to break them early if you are not proficient. Think maybe sets of 3-5 from the start.

The strict press is the same deal. The weight here is heavy(ish), so you need to break them up early as well. Especially since the fatigue from the pull-ups will effect your pressing strength.

The 400m runs are meant to be brutal. Move fast and leave it all out there on the road. You’ll get some rest after each one, so don’t hold back here. GET IT!


1st1:54 IntKherri Tue, Apr 4, 2023
2nd2:32 IntKatie E Tue, Apr 4, 2023
3rd1:39 ScRobbie Tue, Apr 4, 2023
1st1:48 Rx+Jeremy Tue, Apr 4, 2023
2nd1:33 RxVince Tue, Apr 4, 2023
3rd1:44 RxWilly Tue, Apr 4, 2023

Jeremy1:48 Rx+
15 SP second round
Vince1:33 Rx
20 reps
Willy1:44 Rx
28 SP
Thomas C2:29 Rx
20 reps
Kherri1:54 Int
65#
Jacob M2:15 Int
~16 pull-ups, ~21 strict press
Katie E2:32 Int
2:04, 2:01, 2:14, 2:32 I declined REAL FAST.
Robbie1:39 Sc
300m, 20 pull-ups/round
Cooper T1:43 Sc
Banded strict, mod reps
Cole E2:00 Sc
75#, banded
Bob C2:03 Sc
Cecy2:09 Sc
Rd 1 Strictish Rd 2 Band
Susie2:13 Sc
300m
Ian N2:18 Sc
Mod reps
Eliana2:18 Sc
Kelly S2:48 Sc
22/30, 20/22 reps bnded strict, 400m
Dustin1:25
55#
Patrick1:29
65#
Mari1:43
MOD
Olivia M1:47
35#
Alex P1:57
banded, 45#
Ashleigh2:01
25#, mod reps
Diane2:23
35#, mod reps
Gabriel T2:26
scaled
Sarah YMom wod :)
scaled
Lindsey CMod wod
Comp. Practice with Hannah! 😊
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