Daily WOD

Tue, Jul 18 2023

Mon, May 26, 2025 at 8:00am MURPH

7-18-2023 METCON


(Time, Sc, Fnd)
COMPLETE 4 SETS FOR TIME OF:
- 200m run buy-in each set
3 ROUNDS OF:
- 4 power cleans
- 12 air squats
THEN...
- 200m run cash-out each set
* Rest 1:00 after each set before beginning next set

Rx: 135/85
Rx2: 115/75
Rx3: 95/65

SCORE: Total time to complete 4 sets
GOAL: Less than 20 minutes
NOTES: One set of this workout is: Run, 3 rounds, Run. Rest 1 minute and repeat for 4 total sets.

Keep the runs fast and aim to be done in 1:00 or less. Customize your distances to keep the intensity high.

For the power cleans, sit your hips low to load them up with tension, then quickly jump to guide the barbell to your front rack position. Use a weight that allows you to do all 4 reps unbroken in under 30 seconds.

The squats should be done unbroken and fast while hitting full range of motion. Make sure to hit your depth and stand all the way up for every rep. 12 reps can take 20-30 seconds.


1st17:01 RxBrittany S Tue, Jul 18, 2023
2nd20:10 RxKatie E Tue, Jul 18, 2023
3rd21:00 RxKherri Tue, Jul 18, 2023
1st18:00 RxJackson Tue, Jul 18, 2023
2nd18:12 RxJacob G Tue, Jul 18, 2023
3rd19:22 RxJoe Tue, Jul 18, 2023

Brittany S17:01 Rx
Jackson18:00 Rx
Jacob G18:12 Rx
Joe19:22 Rx
Katie E20:10 Rx
Kherri21:00 Rx
Nicole Ha21:08 Rx
Run x 1, then rowed all other times
Lindsey C22:45 Rx
Bike
Thomas C23:10 Rx
Julia F17:52 Sc
Cooper T19:20 Sc
Tom24:27 Sc
Matias27:03 Sc
Mari11:01 Fnd
Elizabeth17:24 Fnd
Connor18:35 Fnd
Ian N18:52 Fnd
Hannah Sc21:30 Fnd
Bike
Abby22:31 Fnd
MOMWOD
Carlie23:36 Fnd
Kelly S24:05 Fnd
Bike
Alison24:22 Fnd
Jeanne24:38 Fnd
Eddie27:51 Fnd
Ethan29:55 Fnd
Jeremy8:15
Rx (2 Rds)
Melissa B23:45
MOD
Grant25:02
Rx (3 Rds)
770-608-4635
101 Ethan Allen Drive
Dahlonega, Georgia 30533 (view larger map)

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