Daily WOD
 | Wed, Feb 5 2025 |  |
| 250205 METCON | 250205 POST-WOD SKILL | 250205 AT-HOME WOD | 250205 OPTIONAL STAMINA | 250205 OPTIONAL ACCESSORY | WEEK 4 CHALLENGE |
250205 METCON
(Reps, Int, Sc)
AMRAP 7:
5 overhead walking lunges (75/115 lb)
7 KB swings (53/70 lb)
7/9-cal air bike
Rx2: (55/75 lb); (35/53 lb)
Rx3: 5 PVC overhead walking lunges;
6 KB swings (18/26 lb); 5/7 cal air bike
Intended Stimulus:
-4-6 rounds.
-Unbroken lunges and kettlebell swings.
-Bike calories in :40 or less.
| 1st | 5 Rx | Kherri Wed, Feb 5, 2025
Emily S Wed, Feb 5, 2025 | | 2nd | 4+5 Rx | Kori Wed, Feb 5, 2025
Lindsey C Wed, Feb 5, 2025 | | 3rd | 4 Rx | Nicole Ha Wed, Feb 5, 2025 | | 1st | 7 Rx | Jeremy Wed, Feb 5, 2025 | | 2nd | 5+16 Rx | Thomas C Wed, Feb 5, 2025 | | 3rd | 5+14 Rx | Ezra Wed, Feb 5, 2025 |
| Jeremy | 7 Rx | | | Thomas C | 5+16 Rx | | | Ezra | 5+14 Rx | | | Emily S | 5 Rx | AND outside! | | Kherri | 5 Rx | | | Lindsey C | 4+5 Rx | | | Kori | 4+5 Rx | | | Justin U | 4+3 Rx | | | Chad | 4 Rx | | | Nicole Ha | 4 Rx | | | Mari | 4+17 Int | | | Katie E | 4+15 Int | 53#KB | | Julia F | 4+14 Int | | | Dreanna | 4+12 Int | | | Kelly P | 4+12 Int | | | Cooper T | 4+8 Int | | | Lindsey H | 4+5 Int | 65# | | Rebecca P | 4+5 Int | | | Jason B | 4 Int | | | Christine | 4 Int | | | Olivia B | 4 Int | | | Megan M | 4 Int | | | Diego | 4 Int | | | Tom | 4 Int | | | Kristen | 3+15 Int | | | Kelly S | 3+15 Int | | | Alex D | 3+5 Int | | | Matt Br | 3 Int | 95# front rack lunge | | Thomas B | 3 Int | | | Emma L | 4+11 Sc | | | Debra | 4+5 Sc | | | Julie | 4 Sc | 25#OHWL, 20# KB | | Aniki | 4 Sc | | | Ginny | 4 Sc | | | Susan | 4 Sc | | | Pam | 4 Sc | 35# | | Jacob L | 3+5 Sc | | | Dale | 5 | 45#/53#/9cal ski | | Jeanne | 4+12 | 40# all reps | | Alice | 4+7 | scaled | | Jenny | 4+5 | scaled | | Dana J | 4+5 | mod | | Cecy | 4+2 | 35#/all reps | | Cindy | 4 | 35# all reps | | Greg U | 3+16 | mod | | Adam | 3+5 | 65/53 all reps | | Blake L | 3 | 45# OHWL 35# OHWL |
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250205 POST-WOD SKILL
(Weight)
Post-workout
EMOM 8:
2 heaving snatch balances
– Use a weight that you can strict press behind the neck.
| 1st | 95 Rx | Emily S Wed, Feb 5, 2025 | | 2nd | 60 Rx | Nicole Ha Wed, Feb 5, 2025
Lindsey C Wed, Feb 5, 2025 | | 1st | 145 Rx | Thomas C Wed, Feb 5, 2025 | | 2nd | 65 Rx | Thomas B Wed, Feb 5, 2025 |
| Thomas C | 145 Rx | | | Emily S | 95 Rx | | | Thomas B | 65 Rx | | | Lindsey C | 60 Rx | | | Nicole Ha | 60 Rx | |
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250205 AT-HOME WOD
(Reps)
At-home option:
AMRAP 7:
5 double-dumbbell overhead walking lunges (35/50 lb)
7 alternating single-arm kettlebell hang snatches
9 up-downs to a target (12/12 in)
| 1st | 4 | Andrew Wed, Feb 5, 2025 |
| Andrew | 4 | Squats with dumbells |
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250205 OPTIONAL STAMINA
(Time)
3 rounds for time:
300-meter run
– Rest :30
200-meter run
– Rest 1:00
100-meter run
– Rest 1:30
NOTES:
-15:00-20:00, including rest.
-Hit each distance as hard as possible.
-Go all out on all intervals; this workout will be very challenging if you hit each interval as hard as possible.
-Give yourself time ranges for each distance. For example, plan to finish the 300-meter distance within a 50-70-second window.
-Perform this workout with a buddy or a group for more of a push to keep driving forward.
| Thomas B | Less than 59 minutes Rx | |
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250205 OPTIONAL ACCESSORY
(Check In)
5 sets:
15 GHD sit-ups
– Rest :30.
20 banded good mornings
– Rest :30.
NOTES:
-Athletes that have limited experience on the GHD can shorten the range of motion or scale to weighted or unweighted AbMat sit-ups.
-Use a band that allows you to perform all 20 reps smoothly and unbroken in each set.
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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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