DAILY WOD
 | Mon, Apr 7 2025 |  |
| 250407 METCON | 250407 POST-WOD SKILL | 250407 AT-HOME WOD | 250407 OPTIONAL STRENGTH | 250407 OPTIONAL ACCESSORY |
250407 METCON
(Time, Rx2, Rx3)
21-18-15-12-9 reps for time of:
Knees-to-elbows
Front squats (75/115 lb)
Rx2: 18-15-12-9-6 reps; (65/95 lb)
Rx3: 15-12-9-6-3 reps; Hanging knee raises;
(35/45 lb)
Intended Stimulus:
-12:00-15:00, advanced athletes may go faster.
-Knees-to-elbows and front squats each in 2 sets or less per round.
-Designed to tax and strengthen the midline.
| 1st | 8:10 Rx | Nidia Mon, Apr 7, 2025 | | 2nd | 9:05 Rx | Emily S Mon, Apr 7, 2025 | | 3rd | 9:12 Rx | Olivia M Mon, Apr 7, 2025 | | 1st | 7:11 Rx | Carson C Mon, Apr 7, 2025 | | 2nd | 7:14 Rx | Jeremy Mon, Apr 7, 2025 | | 3rd | 9:12 Rx | Justin U Mon, Apr 7, 2025 |
| Carson C | 7:11 Rx | | | Jeremy | 7:14 Rx | | | Nidia | 8:10 Rx | | | Emily S | 9:05 Rx | | | Justin U | 9:12 Rx | | | Olivia M | 9:12 Rx | | | Justin T | 11:39 Rx | | | Thomas B | 11:43 Rx | | | Maddy | 7:34 Rx2 | | | Lindsey C | 8:58 Rx2 | Rx weight | | Shelby B | 9:00 Rx2 | Rx weight, knees to chest | | Wayne | 9:08 Rx2 | | | Andrew | 9:11 Rx2 | | | Chad | 9:59 Rx2 | | | Gavin | 10:23 Rx2 | | | Cecy | 10:26 Rx2 | | | Laura B | 5:15 Rx3 | | | Debra | 5:40 Rx3 | | | Pam | 6:15 Rx3 | | | Alice | 6:30 Rx3 | | | Eddie | 6:35 Rx3 | | | Rebecca P | 7:05 Rx3 | | | Christine | 7:19 Rx3 | rx2 weight and reps | | Jessica T | 7:40 Rx3 | | | Lois | 7:45 Rx3 | | | Trey W | 7:45 Rx3 | rx2 weight and reps | | Dale | 7:45 Rx3 | 75#; full reps. | | Lyndsie | 8:11 Rx3 | | | Cooper T | 8:22 Rx3 | rx2 weight and reps | | Kristen | 8:24 Rx3 | rx2 weight and reps | | Alex D | 8:31 Rx3 | | | Julia F | 8:41 Rx3 | rx2 weight and reps | | Diane | 8:48 Rx3 | k2e | | Kori | 8:48 Rx3 | | | Veronica | 8:53 Rx3 | | | Kherri | 8:56 Rx3 | | | Mariah | 9:30 Rx3 | | | Greg U | 9:36 Rx3 | rx2 weight and reps/k2e with foot assist | | Megan S | 9:54 (65#) Rx3 | | | John R | 10:13 Rx3 | Rx2 reps and weight | | Kelly P | 10:41 Rx3 | | | Breanna | 10:51 Rx3 | | | Harley | 10:52 Rx3 | rx weight & reps / knees to armpits | | Evan B | 11:04 Rx3 | | | Ezra | 11:12 Rx3 | | | Kelly S | 11:42 Rx3 | Rx2 wt and reps | | Steven W | 12:12 Rx3 | 75# | | Tom | 12:30 Rx3 | Rx weight and reps, knees to armpits | | Adam | 12:49 Rx3 | full reps/knee raises/#95 to box | | Aniki | 6:20 | #25/ab mat sit ups | | Emma L | 7:15 | scaled | | Thomas C | ✅ | MODWOD |
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250407 POST-WOD SKILL
(Check In)
Post-workout
Accumulate:
2:00 ring support hold
| Wayne | Yes | | | Justin U | Yes | | | Justin T | Yes | | | Maddy | Yes | | | Andrew | Yes | | | Chad | Yes | | | Lois | Yes | | | Steven W | Yes | | | Gavin | Yes | | | Christine | Yes | | | Lindsey C | Yes | | | Olivia M | Yes | :20/:20/:30/:30/:20 | | Laura B | Yes | | | Jessica T | Yes | | | Kelly S | Yes | | | Eddie | Yes | | | Kelly P | Yes | | | Harley | Yes | | | Rebecca P | Yes | | | Dana F | Yes | | | Alex D | Yes | | | Carson C | Yes | | | Tom | Yes | | | Dale | Yes | | | Mariah | Yes | | | Evan B | Yes | | | Thomas B | Yes | | | Ezra | Yes | | | Emily S | Yes | | | Veronica | Yes | | | Kherri | Yes | | | Kori | Yes | | | John R | Yes | | | Breanna | Yes | | | Lyndsie | Yes | | | Greg U | Yes | |
|
250407 AT-HOME WOD
(Time)
At-home option:
21-18-15-12-9 reps for time of:
Weighted sit-ups (10/15 lb)
Double-dumbbell front squats (35/50 lb)
| Dana F | 12:15 | 12lbs sit-ups/ 25lb double dumbbell |
|
250407 OPTIONAL STRENGTH
(Weight)
Shoulder press
5-5-5-5-5+
NOTES:
-Welcome to week one of the next 2025 Strength 2 lifting cycle where we will focus on the shoulder press.
-Use the same load for sets 4 and 5, but go for more than 5 reps in that final set without pushing to failure.Rest as needed between sets.
| Emily S | 65x2, 60x3 Rx | | | Harley | ✅ Rx | |
|
250407 OPTIONAL ACCESSORY
(Check In)
5 sets for completion:
Sandbag carry (100/150 lb) (100 ft)
10 heavy Russian kettlebell swings
– Rest 1:00 between sets.
NOTES:
-This should feel like a mini workout that elevates the heart rate with relatively heavy loads; push yourself to move quickly.
-Use a sandbag carry load that gets challenging by the end of the 100 feet, but can always be done unbroken.
-Use a heavier-than-usual kettlebell load for the swings.
-Swing the kettlebell to anywhere around shoulder height.
| Dale | Yes | Yes. 100# bag & 7# kb |
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