Daily WOD

Mon, Sep 30 2024

Mon, May 26, 2025 at 8:00am MURPH
240930 METCON240930 OPTIONAL CHAD1000X TRAINING 1240930 OPTIONAL COMPETE ACCESSORY 1

240930 METCON


(Time, Sc, Fnd)
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 ScMari Mon, Sep 30, 2024
3rd2:11 ScLindsey C Mon, Sep 30, 2024
1st2:59 RxCarson C Mon, Sep 30, 2024
2nd7:05 RxJackson Mon, Sep 30, 2024
3rd1:57 ScCooper T Mon, Sep 30, 2024

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

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