DAILY WOD
 | Tue, Apr 15 2025 |  |
 | Gymversary: Scott P(1) |
| 250415 METCON | 250415 AT-HOME WOD | 250415 OPTIONAL STAMINA | 250415 OPTIONAL ACCESSORY | Other Results |
250415 METCON
(Weight, Rx2, Rx3)
For load:
3-3-3-3-3-3-3
Back squat
Rx2: Same as Rx'd
Rx3: 5-5-5-5-5-5-5
Intended Stimulus:
-Build to 3-rep-max or a set that feels heavy relative to the athlete.
-Beginner athletes will perform light sets of 5 to establish sound mechanics with consistency.
-All sets at 75% of 1-rep-max or heavier for most athletes.
-Refer back to 241101.
-Rest 3:00 between sets.
| 1st | 265 Rx | Nidia Tue, Apr 15, 2025 | | 2nd | 205 Rx | Breanna Tue, Apr 15, 2025 | | 3rd | 200 Rx | Emily S Tue, Apr 15, 2025 | | 1st | 405 Rx | Jeremy Tue, Apr 15, 2025 | | 2nd | 385 Rx | Cooper T Tue, Apr 15, 2025 | | 3rd | 370 Rx | Justin T Tue, Apr 15, 2025 |
| Jeremy | 405 Rx | | | Cooper T | 385 Rx | | | Justin T | 370 Rx | | | Chad | 315 Rx | Full effort | | Justin U | 300 Rx | | | Blake L | 275 Rx | | | Evan B | 265 Rx | | | Nidia | 265 Rx | | | John R | 255 Rx | | | Thomas B | 235 Rx | | | Breanna | 205 Rx | | | Emily S | 200 Rx | | | Olivia M | 185 Rx | 155/165/175/180/185/175/175 | | Steven W | 175 Rx | | | Jessica L | 175 Rx | | | Lindsey C | 175 Rx | | | Katie E | 170 Rx | | | Alex D | 170 Rx | | | Julia F | 165 Rx | | | Jessica T | 160 Rx | | | Jeanne | 145 Rx | | | Maddy | 145 Rx | | | Kori | 145 Rx | | | Kaylin | 145 Rx | | | Nicole Ha | 145 Rx | 150 x 1 | | Dana F | 140 Rx | | | Maddie | 135 Rx | | | Jenny | 125 Rx | | | Megan S | 120 Rx | | | Cecy | 120 Rx | | | Veronica | 115 Rx | | | Hope | 115 Rx | | | Emma L | 110 Rx | | | Kelly S | 100 Rx | | | Jacob L | 95 Rx | | | Alicia | 75 Rx | | | Alice | 60 Rx | |
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250415 AT-HOME WOD
(Check In)
At-home option:
Every 3:00 for 7 sets:
10 jumping air squats
10 walking lunges
10 dumbbell front squats (35/50 lb)
– Use two dumbbells.
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250415 OPTIONAL STAMINA
(Time)
2 sets for total time:
200-meter run
400-meter run
800-meter run
100-meter sprint
– Rest 1:00 between each distance.
NOTES:
-23:00-30:00 (including rest).
-Run each distance as hard as you would in a workout. Don’t pace the distance just because you know what is next.
-The longer the distance, the slower your pace. Try to hit these time goals: 200 meters in :45-1:15; 400 meters in 1:15-1:45; 800 meters in 3:00-4:00; 100 meters in :15-:30.
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250415 OPTIONAL ACCESSORY
(Check In)
Every 3:00 for 5 sets:
15 weighted hip extensions (25/45 lb)
Sandbag hold at the chest (100/150 lb)
NOTES:
-Choose a load that allows you to perform unbroken hip extensions.
-The sandbag hold should be heavy. Hold the sandbag against your chest/stomach. Reduce the loading as needed. If the Rx’d loading isn’t heavy enough, feel free to go heavier.
-Substitute the sandbag for a double-kettlebell front-rack hold.
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