Daily WOD
 | Mon, Feb 3 2025 |  |
| 250203 METCON | 250203 AT-HOME WOD | 250203 OPTIONAL SKILL | 250203 OPTIONAL ACCESSORY | WEEK 4 CHALLENGE |
250203 METCON
(Time, Int, Sc)
For time:
15-12-9-6-3 reps of:
Deadlifts (155/225 lb)
5-4-3-2-1 reps of:
Rope climbs (15/15 ft)
Rx2: (105/155 lb); (12/12 ft)
Rx3: (65/95 lb); 5-4-3-2-1 Supine pull to stand or 10-8-6-4-2 reps of ring rows if limited number of ropes.
Intended Stimulus:
-8:00-11:00.
-Moderate-to-heavy deadlifts in 2 sets or less per round.
-Come off the rope at the bottom of each rope climb and get back on quickly.
| 1st | 10:35 Rx | Emily S Mon, Feb 3, 2025 | | 2nd | 11:42 Rx | Nidia Mon, Feb 3, 2025 | | 3rd | 5:43 Int | Dana F Mon, Feb 3, 2025 | | 1st | 9:30 Rx | Carson C Mon, Feb 3, 2025 | | 2nd | 9:40 Rx | Thomas C Mon, Feb 3, 2025 | | 3rd | 7:53 Int | Shane H Mon, Feb 3, 2025 |
| Carson C | 9:30 Rx | | | Thomas C | 9:40 Rx | | | Emily S | 10:35 Rx | | | Nidia | 11:42 Rx | | | Dana F | 5:43 Int | | | Shane H | 7:53 Int | 165# | | Kherri | 7:57 Int | | | Dale | 8:06 Int | | | Lindsey C | 8:37 Int | | | Christine | 9:47 Int | | | Ezra | 10:14 Int | 225# | | Chad | 12:30 Int | 225#• | | Jason B | 3:55 Sc | #155 DL | | Kristen | 4:43 Sc | | | Laura B | 6:28 Sc | 85# | | Emma L | 7:10 Sc | 45# | | Erika R | 7:31 Sc | 135# | | Diego | 9:00 Sc | 125#/Rc attempts | | Susan | 9:30 Sc | | | Ginny | 9:32 Sc | elv dl at 30#/ring rows | | Greg U | 5:30 | Mod wod | | Blake P | 5:49 | 185#, strict pull ups | | Elizabeth | 6:00 | Mod wod | | Megan S | 6:17 | 85/RR | | Breanna | 6:37 | 105#, RR | | Alex D | 6:40 | 105#, RR | | Mariah | 6:40 | 105#, RR | | Julie | 7:56 | RR/105# | | Katie E | 8:07 | 155/Partial RC | | Trey W | 8:30 | #215/plank pulls | | Harley | 8:51 | 105#, partial RC | | Trina | 11:33 | 145# | | Kelly S | 11:50 | #105/3-3-2-2-1 rc | | Thomas B | 12:12 | 225#, some RC | | Jacob L | 12:21 | 115# | | Jessica T | 14:55 | 135#bs/2-2-2-1-1 rope climbs | | Justin U | ☑️ | scaled | | Adam | Alt wod | scaled | | Diane | ?? | scaled | | Jeremy | ✅ | scaled | | Aaron C | ✅ | 225#, some RC | | John R | ✅ | 155#, RR |
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250203 AT-HOME WOD
(Time)
At-home option:
For time:
30-24-18-12-6 reps of:
Double-dumbbell deadlifts (35/50 lb)
15-12-9-6-3 reps of:
Double-dumbbell hang power cleans (35/50 lb)
V-ups
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250203 OPTIONAL SKILL
(Check In)
EMOM 10:
2-4 bar muscle-ups
NOTES:
-Maintain a consistent number of bar muscle-ups throughout the entire EMOM.
-If you do not yet have bar muscle-ups, practice the most challenging pulling movement that you do have: chest-to-bar pull-ups, chin-over-bar pull-ups, or ring rows.
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250203 OPTIONAL ACCESSORY
(Time)
3 sets:
10 dumbbell windmills/arm
20 GHD hip extensions
:30 GHD hip extension hold
NOTES:
-Use a dumbbell or kettlebell load for the windmills that allows you to perform 10 unbroken reps.
-If you do not have a GHD, perform good mornings for the hip extensions and a plank hold for the hip extension hold.
| Lindsey C | 15:00~ | 15# | | Thomas B | Too long Rx | |
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WEEK 4 CHALLENGE
Feb 3, 2025 - Feb 9, 2025 (7 Days) 
Drink 1/2 your bodyweight in ounces of water 6 days this week!
- Sparkling water
- Flavored water
| Kelly S | 3 4 5 6 7 8 9 | | Jason B | 3 4 5 6 7 8 9 | | Harley | 3 4 5 6 7 8 9 | | Nicole Ha | 3 4 5 6 7 8 9 | | Kelly P | 3 4 5 6 7 8 9 | | Jaden | 3 4 5 6 7 8 9 | | Thomas B | 3 4 5 6 7 8 9 | | Rebecca P | 3 4 5 6 7 8 9 | | Breanna | 3 4 5 6 7 8 9 | | Debra | 3 4 5 6 7 8 9 | | Tom | 3 4 5 6 7 8 9 | | Sarah Y | 3 4 5 6 7 8 9 | | Lindsey C | 3 4 5 6 7 8 9 | | Thomas C | 3 4 5 6 7 8 9 |
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