DAILY WOD
 | Mon, Feb 17 2025 |  |
| BENCHMARK - 2K ROW | 250217 POST-WOD SKILL | 250217 AT-HOME WOD | 250217 OPTIONAL SKILL | 250217 OPTIONAL ACCESSORY | WEEK 6 |
BENCHMARK - 2K ROW (Time, Rx2, Rx3, Endurance) For time: 2,000-m row Rx2: Same as Rx'd Rx3: 1,600-m row Intended Stimulus: -10:00 or less. -Short, benchmark workout. -Push the pace and empty the tank in the final 300-500 meters.
| 1st | 7:55 Rx | Emily S Mon, Feb 17, 2025 | | 2nd | 8:10 Rx | Olivia M Mon, Feb 17, 2025 | | 3rd | 8:11 Rx | Nidia Mon, Feb 17, 2025 | | 1st | 6:55 Rx | Jeremy Mon, Feb 17, 2025 | | 2nd | 6:56 Rx | Carson C Mon, Feb 17, 2025 | | 3rd | 7:19 Rx | Thomas C Mon, Feb 17, 2025 |
| 1st | 7:55 Rx | Emily S Mon, Feb 17, 2025 | | 2nd | 8:10 Rx | Olivia M Mon, Feb 17, 2025 | | 3rd | 8:11 Rx | Nidia Mon, Feb 17, 2025 | | 1st | 6:55 Rx | Jeremy Mon, Feb 17, 2025 | | 2nd | 6:56 Rx | Carson C Mon, Feb 17, 2025 | | 3rd | 7:19 Rx | Thomas C Mon, Feb 17, 2025 |
| Jeremy | 6:55 Rx | 1st | | Carson C | 6:56 Rx | 2nd | | Thomas C | 7:19 Rx | 3rd | | Cooper T | 7:29 Rx | 4th At home | | Tom | 7:41 Rx | 5th | | Caleb Nu | 7:41 Rx | 5th | | Jason | 7:49 Rx | 6th | | Emily S | 7:55 Rx | 1st | | Chad | 8:01 Rx | 7th | | Justin U | 8:06 Rx | 8th | | Olivia M | 8:10 Rx | 2nd | | Nidia | 8:11 Rx | 3rd | | Thomas B | 8:15 Rx | 9th | | Maddie | 8:18 Rx | 4th | | Lindsey C | 8:36 Rx | 5th 2:09 pace | | Kherri | 8:36 Rx | 5th | | Jen | 8:38 Rx | 6th | | Adam | 8:39 Rx | 10th 5000m bike | | Katie E | 8:45 Rx | 7th | | Jeanne | 8:46 Rx | 8th | | Greg U | 8:54 Rx | 11th | | Jessica T | 8:58 Rx | 9th | | Dale | 9:00 Rx | 12th Ski | | Kelly P | 9:00 Rx | 10th | | Dana F | 9:06 Rx | 11th At home | | Mariah | 9:19 Rx | 12th | | Alex D | 9:19 Rx | 12th | | Christine | 9:23 Rx | 13th | | Cindy | 9:28 Rx | 15th | | Scott P | 9:32 Rx | 13th | | Jenny | 9:40 Rx | 16th | | Emma L | 9:42 Rx | 17th | | Robbie | 9:43 Rx | 18th 2:15 avg pace | | Kristen | 9:52 Rx | 19th | | Nicole Ha | 10:12 Rx | 20th I hate rowing😝 | | Alice | 10:24 Rx | 21st | | Aubrey | 10:35 Rx | 22nd | | Jacob L | 9:02 Rx3 | 14th | | Aniki | 9:15 Rx3 | 23rd | | Laura B | 10:19 Rx3 | 24th | | Elizabeth | 10:00 | Alt wod |
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250217 POST-WOD SKILL (Check In) Post-workout 2 sets: 1:00 plank hold 50 Russian twists
| Jeanne | Yes | | | Jason | Yes | | | Justin U | Yes | 44lb KB | | Cindy | Yes | | | Chad | Yes | | | Dale | Yes | Yes. 15# | | Katie E | Yes | Yes. 25# | | Emma L | Yes | | | Kelly P | Yes | | | Jeremy | Yes | | | Jacob L | Yes | | | Tom | Yes | | | Kherri | Yes | | | Carson C | Yes | | | Mariah | Yes | | | Caleb Nu | Yes | | | Alex D | Yes | | | Thomas B | Yes | | | Lindsey C | Yes | | | Laura B | Yes | | | Blake P | Yes | | | Alicia | Yes | | | Thomas C | Yes | | | Greg U | Yes | Yes |
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250217 OPTIONAL SKILL (Check In) 5 sets: 5 handstand push-up negatives 5 single-arm dumbbell seated strict presses/arm :30 max handstand push-ups – Rest 2:00 between sets. NOTES: -Maintain no less than a 2 count on the descent of the negative. Ensure your head does not crash to the floor. -Use a dumbbell strict press load that allows you to complete unbroken reps on each arm. -You may perform strict or kipping handstand push-ups. If you are capable of performing 15 unbroken kipping reps, perform strict reps for this skill work. -Do not rest more than 10 seconds between movements.
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250217 OPTIONAL ACCESSORY (Weight) 4 sets: Dumbbell farmers carry (100 ft) 20 weighted hip extensions – Rest 1:00-2:00 between sets. NOTES: -Use two dumbbells or kettlebells and go as heavy as possible on the farmers carry. -Use a single dumbbell or bumper plate to add load to the hip extensions. This weight should allow you to perform at least 10 unbroken reps.
| Dale | 230# Rx | 170, 190, 210, 230 | | Thomas B | 70lb Rx | | | Lindsey C | 53# Rx | | | Nicole Ha | #50 Rx | |
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WEEK 6 Feb 17, 2025 - Feb 23, 2025 (7 Days)  Have 3 balanced plates 6 days per week. Hit 10,000 steps 6 days per week.
| Kelly P | 17 18 19 20 21 22 23 | | Rebecca P | 17 18 19 20 21 22 23 | | Harley | 17 18 19 20 21 22 23 | | Nicole Ha | 17 18 19 20 21 22 23 | | Lindsey C | 17 18 19 20 21 22 23 | | Laura B | 17 18 19 20 21 22 23 | | Thomas C | 17 18 19 20 21 22 23 | | Thomas B | 17 18 19 20 21 22 23 | | Jason | 17 18 19 20 21 22 23 |
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