Daily WOD
 | Tue, Apr 1 2025 |  |
 | Happy Birthday: Sean |
| 250401 METCON | 250401 POST-WOD SKILL | 250401 AT-HOME WOD | 250401 FREESTANDING HANDSTAND PUSH-UP PRACTICE | 250401 SANDBAG FLOOR PRESS |
250401 METCON
(Time, Int, Sc)
5 rounds for time:
500-m row
400-m run
– Rest 3:00 between rounds.
Rx2: Same as Rx'd
Rx3: 250-m row, 250-m run
Intended Stimulus:
-Close to 4:00 per round.
-Sub-32:00 total workout time, including rest.
-Faster rounds with a moderate amount of rest.
| 1st | 32:24 Rx | Nidia Tue, Apr 1, 2025 | | 2nd | 32:48 Rx | Emily S Tue, Apr 1, 2025 | | 3rd | 32:57 Rx | Julia F Tue, Apr 1, 2025 | | 1st | 29:40 Rx | Jeremy Tue, Apr 1, 2025 | | 2nd | 30:04 Rx | Carson C Tue, Apr 1, 2025 | | 3rd | 30:44 Rx | Dustin Tue, Apr 1, 2025 |
| Jeremy | 29:40 Rx | | | Carson C | 30:04 Rx | | | Dustin | 30:44 Rx | | | Justin U | 31:00 Rx | | | Ezra | 31:25 Rx | | | Cooper T | 31:30 Rx | | | Chad | 31:32 Rx | | | Thomas B | 31:43 Rx | | | Adam | 32:07 Rx | | | Nidia | 32:24 Rx | | | Emily S | 32:48 Rx | | | Julia F | 32:57 Rx | | | Jessica L | 34:15 Rx | | | Lindsey C | 34:24 Rx | Ski 🙃 | | Jason B | 35:02 Rx | | | Katie E | 35:15 Rx | | | Evan B | 35:25 Rx | | | Deanna | 35:50 Rx | | | Kelly S | 36:20 Rx | | | Steven W | 32:04 Int | | | Veronica | 32:13 Int | Row500/bike 900 | | Alice | 30:09 Sc | | | Jen | 31:07 Sc | | | Tom | 31:30 Sc | First round Rx, all rounds Rx Row, 300m runs 4 rounds | | John R | 31:43 Sc | 3 rounds RX, 2 rounds 400m Row | | Harley | 31:52 Sc | | | Dana F | 32:00 Sc | | | Emma L | 32:16 Sc | | | Jacob L | 32:56 Sc | | | Breanna | 34:11 Sc | |
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250401 POST-WOD SKILL
(Check In)
Post-workout
8 sets:
:20 hollow rocks
:10 rest
| Jason B | Yes | | | Lindsey C | Yes | | | Justin U | Yes | | | Chad | Yes | | | Ezra | Yes | | | Dustin | Yes | | | Steven W | Yes | | | Adam | Yes | | | Katie E | Yes | | | Jessica L | Yes | | | Kelly S | Yes | | | Evan B | Yes | | | Deanna | Yes | | | Alice | Yes | | | Cooper T | Yes | | | Julia F | Yes | | | Thomas B | Yes | | | Nidia | Yes | | | Veronica | Yes | | | Jeremy | Yes | | | Gabby | Yes | | | Olivia M | Yes | | | Dana F | Yes | | | Jacob L | Yes | | | Harley | Yes | | | Emily S | Yes | | | Carson C | Yes | | | John R | Yes | |
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250401 AT-HOME WOD
(Time)
At-home option:
5 rounds for time:
200-meter single-dumbbell carry/run (35/50 lb)
400-meter run
– Rest 3:00 between rounds.
– Carry the dumbbell any way.
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250401 FREESTANDING HANDSTAND PUSH-UP PRACTICE
(Time)
Spend 20:00-30:00 practicing the following progression:
1. Headstand
2. Headstand with knees to chest
3. Kick to a handstand and hold
4. Kick to a handstand, hold, and lower back to headstand
5. Multiple freestanding handstand push-ups
NOTES:
-Continue to build confidence in this movement and develop a better understanding of your body in space.
-This is an opportunity to practice complex skills in a low-intensity environment.
-Go as far as you can in the progression and stop where it becomes challenging. Over time, you will progress to the full movement as you develop the skills.
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250401 SANDBAG FLOOR PRESS
(Weight)
5 rounds:
:20 sandbag hold at chest (100/150 lb)
:10 rest
:20 dumbbell floor presses
:10 rest
NOTES:
-Choose a weight for the sandbag that allows you to hold it for the entire interval.
-Use a load that allows you to perform at least 8 dumbbell floor presses within the interval.
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