Daily WOD

Mon, Aug 21 2023

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

8-21-2023 METCON


(Time, Sc, Fnd)
5 ROUNDS FOR TIME W/ PARTNER:
- 400-m run
- 40 alternating single-leg squats
* Run together and break up the squats as needed.

Rx: As written
Rx2: 30 alternating single-leg squats to target (20 in)
Rx3: 20 air squats

INTENDED STIMULUS
- 15:00-20:00.
- Runs complete in 2:00 or less every round.
- Athletes should be able to complete at least 20 single-leg squats/1:00 to go Rx'd.
- Reduce the run distance or use a substitution; partners should complete the same option together.
- Scale to leg-wrapped with toe on the ground, leg-wrapped with toe on the ankle, or reverse lunges to accommodate injury.


1st16:48 ScAidan Mon, Aug 21, 2023
2nd19:28 ScJulia F Mon, Aug 21, 2023
3rd20:01 ScLindsey C Mon, Aug 21, 2023
1st19:28 ScCooper T Mon, Aug 21, 2023
2nd20:01 ScThomas C Mon, Aug 21, 2023
3rd21:04 ScCaleb No Mon, Aug 21, 2023
Dylan H Mon, Aug 21, 2023

Aidan16:48 Sc
by myself
Cooper T19:28 Sc
toe hook
Julia F19:28 Sc
toe hook
Lindsey C20:01 Sc
W/ Thomas - toe hook, Rx reps
Thomas C20:01 Sc
3/5 Rx 2/5 Rx2 - Rx reps
Katie E20:20 Sc
toe hook- RX reps
Hannah Sm20:20 Sc
toe hook
Robbie20:20 Sc
toe hook
Elizabeth20:28 Sc
toe hook rx reps
Eliana20:28 Sc
toe hook
Susan20:50 Sc
mod distance and mvmt
Alice20:50 Sc
mod distance and mvmt
Pam20:50 Sc
toe hook
Sophia21:04 Sc
toe hook
Cecy21:04 Sc
toe hook
Dylan H21:04 Sc
toe hook
Caleb No21:04 Sc
toe hook
Greg U21:45 Sc
toe hook
Justin T21:45 Sc
toe hook
Jackson21:50 Sc
1/2 or more at rx
Hope21:50 Sc
Lindsey H21:50 Sc
Susie21:17 Fnd
air squats by myself
Hannah Sc20:20
scaled
Dale22:28
Run 300; toe hook; 40
770-608-4635
101 Ethan Allen Drive
Dahlonega, Georgia 30533 (view larger map)

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