DAILY WOD
 | Tue, Apr 22 2025 |  |
| 250422 METCON | 250422 POST-WOD SKILL | 250422 AT-HOME WOD | 250422 OPTIONAL ACCESSORY | 250422 OPTIONAL SKILL |
250422 METCON
(Time, Rx2, Rx3)
2 rounds for time:
50 double-unders
40 AbMat sit-ups
30 chest-to-bar pull-ups
Rx2: 20 chin-over-bar pull-ups
Rx3: 40 single-unders; 20 AbMat sit-ups; 20 ring rows
Intended Stimulus:
-7:00-12:00.
-Double-unders in 1:00 or less.
-Chest-to-bar pull-ups in 3:00 or less.
-Advanced athletes can attempt double-unders with a heavy rope.
| 1st | 7:47 Rx | Olivia M Tue, Apr 22, 2025 | | 2nd | 8:04 Rx | Nidia Tue, Apr 22, 2025 | | 3rd | 8:23 Rx | Emily S Tue, Apr 22, 2025 | | 1st | 7:55 Rx | Jeremy Tue, Apr 22, 2025 | | 2nd | 11:30 Rx | Thomas B Tue, Apr 22, 2025 | | 3rd | 7:40 Rx2 | Cooper T Tue, Apr 22, 2025 |
| Olivia M | 7:47 Rx | 04/23/25 | | Jeremy | 7:55 Rx | | | Nidia | 8:04 Rx | | | Emily S | 8:23 Rx | | | Thomas B | 11:30 Rx | | | Mari | 5:32 Rx2 | | | Kori | 6:55 Rx2 | | | Julia F | 6:57 Rx2 | | | Cooper T | 7:40 Rx2 | | | Dan | 8:22 Rx2 | 30 chin over the bar | | Cecy | 8:26 Rx2 | | | Lindsey C | 9:06 Rx2 | | | Hope | 9:21 Rx2 | | | Mindy | 9:30 Rx2 | | | Carson C | 10:17 Rx2 | | | Chad | 12:13 Rx2 | | | Adam | 12:15 Rx2 | Full reps/ scaled | | Ezra | 14:00 Rx2 | | | Aidan | 6:01 Rx3 | RX except 30 lunges | | Alex D | 6:42 Rx3 | | | Kaylin | 8:25 Rx3 | | | John R | 8:38 Rx3 | 50 SU-SU-DU, 40, 20 chin over bar | | Evan B | 8:49 Rx3 | | | Emma L | 8:51 Rx3 | | | Katie E | 9:15 Rx3 | 100 SU, 40 sit-ups, 20 red banded PU | | Alicia | 9:27 Rx3 | | | Deanna | 9:32 Rx3 | | | Megan S | 9:42 Rx3 | Rx reps | | Mariah | 10:22 Rx3 | | | Maddy | 11:48 Rx3 | | | Jacob L | 12:00 Rx3 | | | Steven W | 12:15 Rx3 | | | Jessica T | 7:00 | scaled | | Kherri | ✅ Rx2 | |
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250422 POST-WOD SKILL
(Check In)
Post-workout
EMOM 10:
Min. 1 | 10 GHD back extensions
Min. 2 | :20 side plank hold/side
| Megan S | Yes | | | Katie E | Yes | | | Lindsey C | Yes | | | Olivia M | Yes | 04/23/25 |
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250422 AT-HOME WOD
(Time)
At-home option:
2 rounds for time:
50 double-unders
40 AbMat sit-ups
30 double-dumbbell renegade rows (35/50 lb)
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250422 OPTIONAL ACCESSORY
(Time)
For time:
800-meter sled drag (25/45 lb)
NOTES:
-Attach a rope or a ring strap to the sled. As you face the sled, grab the rope or ring strap and walk backward to accumulate 800 meters. The weight should allow for a smooth, steady pace across the entire 800 meters. You may have to stop 3-4 times, but if you can go unbroken, go for it!
| Thomas B | 34:21 Rx | To the 8hundo and back |
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250422 OPTIONAL SKILL
(Time)
10 sets:
Handstand walk (50 ft)
– Rest 1:00 between sets.
NOTES:
-Advanced athletes should try to complete each set unbroken. If you fail an attempt, go back to the start.
-Reduce the distance as needed to accommodate your ability.
| Thomas B | Quickish | 50x Handstand weight shifts, 5rds | | Olivia M | 🤷♀️ | 10x 10ft Handstand Walk |
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