| SCHEDULE |
| COACHES |
DAILY WOD |
| SCHEDULE |
| COACHES |
| DAILY WOD |
DAILY WOD
 | Wed, Jan 29 2025 |  |
 | Mon, May 26, 2025 at 8:00am MURPH |
| Most Recent Benchmark: GRACE on Jan 13, 2026 (8 days ago) |
| 250129 METCON | 250129 AT-HOME WOD | 250129 OPTIONAL STRENGTH | 250129 OPTIONAL ACCESSORY | WEEK 3 CHALLENGE |
250129 METCON(Time, Rx2, Rx3) 5-10-15-20-25 reps for time of: Chest-to-bar pull-ups Single-DB push presses (35/50 lb) – Complete 30 double-unders after each round. Rx2: 5-10-15-15-15 reps – Complete 15 double-unders after each round. Rx3: 3-6-9-12-15 reps; Ring rows; (15/20 lb) – Complete 15 single-unders after each round. Intended Stimulus: -9:00-15:00. -Switch arms as needed on the dumbbell push press. -First two rounds of pull-ups unbroken; final set in :45 or less. -Light-to-moderate push press load for sets of 5+ before switching arms. -Advanced athletes can consider increasing load if they anticipate being able to do the rounds of 15+ unbroken. -Mostly unbroken sets of double-unders in :30 or less per round, including rest and transitions.
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