DAILY WOD
 | Wed, Apr 9 2025 |  |
 | Happy Birthday: Steven W |
| 250409 METCON | 250409 POST-WOD SKILL | 250409 OPTIONAL SKILL |
250409 METCON
(Reps, Rx2, Rx3)
AMRAP 12:
100-m single-DB suitcase carry (50/70 lb)
7 single-DB push jerks, right arm
7 single-DB push jerks, left arm
Rx2: (35/50 lb)
Rx3: (15/20 lb)
Intended Stimulus:
-6-9 rounds.
-1:30-2:00 per round.
-Unbroken suitcase carries in roughly 1:00 each round.
-Moderate-to-heavy push jerks in 2 sets or less per arm each round.
| 1st | 5+1 Rx | Olivia M Wed, Apr 9, 2025 | | 2nd | 3+12 Rx | Lindsey C Wed, Apr 9, 2025 | | 3rd | 8+1 Rx2 | Julia F Wed, Apr 9, 2025 | | 1st | 7+1 Rx | Jeremy Wed, Apr 9, 2025 | | 2nd | 6+4 Push jerk Rx | Ezra Wed, Apr 9, 2025 | | 3rd | 5+5 Rx | Blake P Wed, Apr 9, 2025 |
| Jeremy | 7+1 Rx | | | Ezra | 6+4 Push jerk Rx | | | Blake P | 5+5 Rx | | | Caleb Nu | 5+1 Rx | | | Olivia M | 5+1 Rx | | | Evan B | 4 Rx | | | Lindsey C | 3+12 Rx | Prob should have done 40 but wanted to see how long I could go | | John R | 8+1 Rx2 | | | Julia F | 8+1 Rx2 | | | Cooper T | 8 Rx2 | | | Harley | 8 Rx2 | | | Christine | 7+3 Rx2 | | | Thomas C | 7+2 Rx2 | | | Aidan | 7+2 Rx2 | | | Gavin | 7 Rx2 | 40m of suitcase carry in re 8 | | Justin U | 7 Rx2 | | | Chad | 6+15 Rx2 | | | Maddy | 6+11 Rx2 | | | Thomas B | 6+9 Rx2 | | | Nicole Ha | 6 Rx2 | 100 m row/35# DB | | Kori | 6 Rx2 | | | Tom | 5+10 Rx2 | 60# DB | | Andrew | 5+5 Rx2 | | | Kristen | 5+2 Rx2 | | | Dreanna | 5+2 Rx2 | 50# carry, 40#PJ | | Kelly P | 5+2 Rx2 | | | Alex D | 5+2 Rx2 | | | Emily S | 5+2 Rx2 | 50# Carries, 40# Jerks | | Rebecca P | 5+1 Rx2 | | | Kelly S | 5 Rx2 | | | Breanna | 5 Rx2 | 40# | | Alice | 7+12 Rx3 | | | Cecy | 7+12 Rx3 | 30# | | Connie | 7+12 Rx3 | | | Debra | 7+11 Rx3 | | | Cindy | 7 Rx3 | 30# | | Adam | 7 Rx3 | 40# | | Susan | 7 Rx3 | | | Lois | 6 + 100m Rx3 | | | Jeanne | 6+12 Rx3 | 30# | | Emma L | 6+9 Rx3 | 20# | | Wayne | 6 + 2 Rx3 | #40 | | Dale | 6+1 Rx3 | 50# carry, 40# PJ | | Gabby | 6 Rx3 | 30# | | Bob C | 6 Rx3 | #40 | | Steven W | 6 Rx3 | #45 | | Veronica | 6 Rx3 | 25# | | Megan S | 5 Rx3 | 30# | | Jacob L | 4+1 Rx3 | 40# | | Elizabeth | 6+2 | Sub dl for c and j |
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250409 POST-WOD SKILL
(Check In)
Post-workout
Accumulate:
2:00 side plank, right
2:00 side plank, left
| Gavin | Yes | | | Lindsey C | Yes | | | Dale | Yes | | | Blake P | Yes | | | Dreanna | Yes | | | Thomas C | Yes | | | Olivia M | Yes | | | Rebecca P | Yes | | | Kelly P | Yes | | | Tom | Yes | | | Alex D | Yes | | | Harley | Yes | | | Thomas B | Yes | | | Jeremy | Yes | | | John R | Yes | | | Aidan | Yes | | | Emma L | Yes | | | Caleb Nu | Yes | | | Breanna | Yes | | | Veronica | Yes | | | Emily S | Yes | | | Jacob L | Yes | | | Evan B | Yes | |
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250409 OPTIONAL SKILL
(Time)
3 sets:
10 strict toes-to-bars
20 GHD back extensions
– Rest as needed between sets.
NOTES:
-Prioritize technique over speed. If your quality of movement is solid, then pick up the pace.
-Remember the back extension is a controlled movement that focuses on purposefully surrendering the lumbar spine and then regaining its rigid position one vertebra at a time.
| Dale | Yes | T 2 B only | | Thomas B | Yes Rx | | | Emily S | yes Rx | | | Olivia M | ✅ Rx | |
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