Daily WOD

Mon, Sep 30 2024

Mon, May 26, 2025 at 8:00am MURPH
Sat, Jun 13, 2026 at 9:00am Beach WOD
240930 METCON240930 OPTIONAL CHAD1000X TRAINING 1240930 OPTIONAL COMPETE ACCESSORY 1

240930 METCON


(Time, Int, Sc)
Every 5:00 for 5 rounds:
50 double-unders
10 kipping pull-ups
10 push jerks (105/155 lb)
50' Alternating double-dumbbell front-rack lunges (35/50 lb)
– Rest with the remaining time in the intervals.
– Score is slowest round.

Rx2: 25 double unders, 5 kipping pull-ups, 65/95 lb, 20/35 lb,
Rx3: 25-50 single unders, 5 jumping pull-ups, 10 push press (35/45 lb), walking lunges

INTENDED STIMULUS
- 2:00-3:00 per round.
- Sprint-style effort.
- 2:00-3:00 of rest per set.
- Try to perform each movement unbroken.


1st2:42 RxNidia Mon, Sep 30, 2024
2nd1:50 IntMari Mon, Sep 30, 2024
3rd2:11 IntLindsey C Mon, Sep 30, 2024
1st2:59 RxCarson C Mon, Sep 30, 2024
2nd7:05 RxJackson Mon, Sep 30, 2024
3rd1:57 IntCooper T Mon, Sep 30, 2024

Nidia2:42 Rx
Carson C2:59 Rx
Jackson7:05 Rx
Mari1:50 Int
Masters RX: 30dubs/10/75#/20#
Cooper T1:57 Int
Lindsey C2:11 Int
Dale2:25 Int
Bike :30; 5 kpu; 75#; 25#
Jessica T2:25 Int
Dustin2:30 Int
Chad2:38 Int
Nicole Ha2:39 Int
Rx2 wt + rxd reps
Kherri2:39 Int
Brandon2:54 Int
Maddy3:00 Int
Olivia M3:11 Int
50 DUs, 10 Kipping PUs, 85#BB x2 / 65#BB x3, 35# DBs
Lindsey H3:23 Int
50 DUs, 10 Kipping PUs, 75# BB, 30# DBs
Tom3:32 Int
115# BB
Laura M4:05 Int
4 Rounds
Harley2:00 Sc
Rx2 except Banded Pull-Ups
Alex D2:09 Sc
50 SUs, 10 Banded PUs, 55# BB, 15# DBs
Alice2:15 Sc
Rebecca P2:15 Sc
50 SUs, 10 Banded PUs, 55# BB, 20# Lunges
Christine2:18 Sc
Rx reps, SU, banded kip, 65#, 20#dbs
Lynda2:18 Sc
50 SUs, 10 Banded PUs, 55# BB, 15# DBs
Dana F2:19 Sc
50 SUs, 5 Kipping Pull-Ups, 55# BB, 15# DBs
Kelly P2:32 Sc
50 SUs, 10 Banded PUs, 55# BB, 25# DBs
John R2:32 Sc
Rx2 except 50 SUs
Ginny2:40 Sc
Susan2:44 Sc
Diego2:47 Sc
Breanna2:53 Sc
50 SUs, 5 Banded PUs, 75# BB, 15 Squats w/ 30# DBs
Katie E2:55 Sc
50 singles, 35# DBs, 65# PJ, banded PU
Greg U3:04 Sc
RX 2 reps/weight 50 Singles
Kelly S3:43 Sc
65#/20# jumping pups Rx reps
Steven W5:00 Sc
Adam2:53
scaled
Caleb Nu3:00
Only 3 rounds- leg cramps
Justin T4:05
Rx 3rds
Justin U✔️
scaled
Elizabethmod wod
scaled
Kristen??
Rx2 reps/jumping
AnikiGood time! Sc
770-608-4635
101 Ethan Allen Drive
Dahlonega, Georgia 30533 (view larger map)

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2 months ago

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3 months ago

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3 months ago

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