| SCHEDULE |
| COACHES |
DAILY WOD |
| SCHEDULE |
| COACHES |
| DAILY WOD |
DAILY WOD
 | Thu, Jun 8 2023 |  |
 | Mon, May 26, 2025 at 8:00am MURPH |
| Most Recent Benchmark: GRACE on Jan 13, 2026 (2 days ago) |
| 6-8-2023 METCON | Other Results |
6-8-2023 METCON(Check In) 16 MIN. EMOM OF: - 3 Rope Climbs - 12 DBL DB Reverse Lunges Rx: 50/35 Rx2: 40/25, Partial Rope Climbs Rx3: 30/15, Rope Plank Pulls SCORE: No score today. Just get the work DONE. NOTES: - We've gotta fun EMOM today that combines both upper and lower body strength. - EMOM with built-in rest that allows for you to recover enough to stay consistent with movements all 8 rounds. - Expect the rope climbs to get more challenging as the workout goes on and athletes fatigue. - Ensure that you appropriately scale to remain safe on the rope. 24 rope climbs really adds up. - There should be :15+ rest each round so scale accordingly. - Choose a DB load that allows you to move quickly through all reverse lunges without resting but keep your (metaphorical) head down and push hard on the lunges.
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