Daily WOD

Mon, Oct 9 2023

Mon, May 26, 2025 at 8:00am MURPH
10-9-2023 METCON10-9-2023 POST METCON ACCESSORY10-9-2023 MOBILITY

10-9-2023 METCON


(Reps, Int, Sc)
5 SETS ON A 1:30 CLOCK:
30 plate hops
15 KB goblet squats
Max steps KB walking lunges in the remaining time.
– Rest 1:30 between sets.

Rx: 45# plate, 70/53
Rx2: 45# plate, 53/35
Rx3: 25# plate, 26/18

INTENDED STIMULUS
- At least :30 of lunges for 12+ steps per round.
- The goal is for each round to be a sprint with quick and unbroken hops, squats, and lunges.
- KB loading should be light enough so that all goblet squats are unbroken every round at a smooth and steady pace.
- Reduce plate height to keep moving quickly.
- If you begin treating plate hops like box jumps with a step-off versus a hop off, scale to shuffle steps.
- Scale KB load.
- Scale to bodyweight walking lunges for deconditioned or very new athletes.


1st66 RxLindsey C Mon, Oct 9, 2023
2nd58 RxKatie E Mon, Oct 9, 2023
3rd94 IntLindsey H Mon, Oct 9, 2023
1st48 RxJackson Mon, Oct 9, 2023
2nd70 IntCooper T Mon, Oct 9, 2023
3rd53 IntJustin T Mon, Oct 9, 2023

Lindsey C66 Rx
Katie E58 Rx
Jackson48 Rx
Lindsey H94 Int
Hannah Sm80 Int
Julia F78 Int
Marnie75 Int
Megan M71 Int
Cooper T70 Int
Madison S57 Int
Jeanne56 Int
Justin T53 Int
Greg U52 Int
Keith50 Int
Sarah Y41 Int
Tom33 Int
Dale77 Sc
35#
Carlie75 Sc
45# plate, 26#
Dana F74 Sc
26#
Elizabeth71 Sc
#20
Ashleigh65 Sc
45# plate, 30#
Rebecca P64 Sc
45# plate, 9#
Sophia61 Sc
30#
Zach W56 Sc
Eliana55 Sc
30#
Diane53 Sc
45# plate, 15#
Kelly P53 Sc
45# plate, 18#
Pam50 Sc
45# plate, 13#
Eddie44 Sc
30#
Trina24 Sc
Unweighted/rig lunges
Mindy61
Unweighted lunges
Alice53
LEGEND, 15#
Susan36
LEGEND, 5#
Matt Br31
scaled
Ginny25
LEGEND, 9#
770-608-4635
101 Ethan Allen Drive
Dahlonega, Georgia 30533 (view larger map)

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