DAILY WOD
 | Mon, Feb 10 2025 |  |
| 250210 METCON | 250210 AT-HOME WOD | 250210 OPTIONAL STAMINA | 250210 OPTIONAL ACCESSORY | Other Results | WEEK 5 CHALLENGE |
250210 METCON (Weight) For load: 3-3-3-3-3 Front squat Intended Stimulus: -Heavy day relative to each athlete's capacity. -Challenging load, relative to the athlete's strength and experience levels with this movement. -Those less comfortable with the front rack position should prioritize improving rack position before adding significant load. -CAP Benchmark; plan to restest in November. -Lift once every 4:00. -Retest from 240904.
| 1st | 185 Rx | Breanna Mon, Feb 10, 2025 | | 2nd | 165 Rx | Emily S Mon, Feb 10, 2025 Jessica T Mon, Feb 10, 2025 | | 3rd | 160 Rx | Kristen Mon, Feb 10, 2025 | | 1st | 345 Rx | Jeremy Mon, Feb 10, 2025 | | 2nd | 275 Rx | Ezra Mon, Feb 10, 2025 Thomas C Mon, Feb 10, 2025 | | 3rd | 270 Rx | Justin U Mon, Feb 10, 2025 |
| Jeremy | 345 Rx | | | Thomas C | 275 Rx | | | Ezra | 275 Rx | | | Justin U | 270 Rx | | | Cooper T | 265 Rx | | | Chad | 225 Rx | | | John R | 215 Rx | | | Jaden | 205 Rx | PR | | Trey W | 195 Rx | | | Thomas B | 195 Rx | | | Blake P | 185 Rx | | | Breanna | 185 Rx | | | Diego | 175 Rx | | | Jessica T | 165 Rx | | | Dale | 165 Rx | | | Emily S | 165 Rx | | | Kristen | 160 Rx | | | Trina | 155 Rx | | | Jessica L | 155 Rx | | | Lindsey C | 155 Rx | Previous 1RM 🎉 | | Greg U | 145 Rx | | | Harley | 145 Rx | | | Julia F | 140 Rx | | | Blake L | 135 Rx | | | Liv | 135 Rx | | | Christine | 125 Rx | | | Jenn | 125 Rx | | | Kori | 125 Rx | | | Dana F | 117.5 Rx | | | Steven W | 115 Rx | | | Scott P | 115 Rx | | | Megan M | 115 Rx | | | Olivia B | 110 Rx | | | Erika R | 110 Rx | | | Laura M | 110 Rx | | | Sarah Y | 105 Rx | | | Cecy | 105 Rx | | | Rebecca P | 105 Rx | | | Jenny | 95 Rx | | | Megan S | 95 Rx | | | Hope | 85 Rx | | | Sadie | 85 Rx | | | Debra | 75 Rx | | | Alice | 75 Rx | | | Pam | 65 Rx | | | Laura B | 65 Rx | | | Susan | 55 Rx | | | Ginny | 35 Rx | | | Elizabeth | 60 | Bench press | | Adam | alt wod Rx | | | Kherri | ✅ Rx | |
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250210 AT-HOME WOD (Time) At-home option: 5 sets, each for time: 10 dumbbell deadlifts 10 dumbbell front-rack walking lunges 10 dumbbell front squats – Rest 2:00-3:00 between sets. – Use two dumbbells and the heaviest loads available.
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250210 OPTIONAL STAMINA (Time) 5 sets for total time: 400-meter run 350/400-meter row – Rest 2:00 between sets. NOTES: -Complete each set in under 4:30 total. -Reduce run distance to 300 meters and row distance to 250/300 meters to maintain proper pacing. -Start at a moderate pace and gradually increase speed to finish the final set faster than the first 4.
| Hope | 27.18 400/400 Rx | | | Thomas B | 26:47 Rx | | | Dale | 23:28 (300 run/ski) | 300 Run & Ski. (3:14,3:09,3:04,3:03,2:58) |
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250210 OPTIONAL ACCESSORY (Time) 4 sets: Handstand walk (100 ft) 1:00 flutter kicks – Rest 2:00 between sets. NOTES: -Set up a 100-ft course and walk as far as possible without breaking. -Challenge yourself to keep moving on the flutter kicks for the entire minute. -If you are unable to walk on your hands or you know you will struggle with the volume, consider one of these scaling options: reduce the distance of the walk, give yourself 1 minute to walk as far as you can, or scale to 50 alternating shoulder taps.
| Thomas B | 13:15 | 50 shoulder taps | | Dale | Yes | Flutter kicks only |
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WEEK 5 CHALLENGE Feb 10, 2025 - Feb 16, 2025 (7 Days)  Hit your protein goal 6 days this week! - Multiply your bodyweight by 0.7 and 1.0 to get your grams of protein per day. **If you need to lose 20+ pounds, use your goal weight in the above calculation. Ex. You weigh 200lb. Your protein goal is 140-200g of protein per day. If you weigh 200lb. and want to weigh 175lb., your goal is 123-175g of protein per day.
| Jason | 10 11 12 13 14 15 16 | | Debra | 10 11 12 13 14 15 16 | | Tom | 10 11 12 13 14 15 16 | | Kelly P | 10 11 12 13 14 15 16 | | Harley | 10 11 12 13 14 15 16 | | Nicole Ha | 10 11 12 13 14 15 16 | | Kelly S | 10 11 12 13 14 15 16 | | Laura B | 10 11 12 13 14 15 16 | | Lindsey C | 10 11 12 13 14 15 16 | | Breanna | 10 11 12 13 14 15 16 | | Jaden | 10 11 12 13 14 15 16 | | Liv | 10 11 12 13 14 15 16 | | Rebecca P | 10 11 12 13 14 15 16 | | Thomas C | 10 11 12 13 14 15 16 | | Steven W | 10 11 12 13 14 15 16 |
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