Daily WOD
 | Fri, Apr 25 2025 |  |
| 250425 METCON | 250425 POST-WOD SKILL | 250425 AT-HOME WOD | 250425 OPTIONAL STAMINA | 250425 OPTIONAL ACCESSORY |
250425 METCON
(Reps, Int, Sc)
AMRAP 12:
10 ring dips
:20 L-sit hold
10 DB box step-overs (20/20 in) (35/50 lb)
:20 hang from the pull-up bar
– Use two dumbbells.
Rx2: 5 ring dips; (20/35 lb)
Rx3: 5 foot-assisted ring rips;
:20 plank hold; 10 box step-overs (12/20 in);
:20 foot-assisted hang from the
pull-up bar
Intended Stimulus:
-3-6 rounds.
-Shorter duration holds to encourage athletes to go unbroken.
-Ring dips in 3 sets or less.
-Find hold and hang options that allow for unbroken efforts in the warm-up and 2 sets or less in the workout.
| 1st | 3+5 Rx | Nidia Fri, Apr 25, 2025 | | 2nd | 4+5step overs Int | Emily S Fri, Apr 25, 2025 | | 3rd | 6+ 13 sec hang Sc | Christine Fri, Apr 25, 2025 | | 1st | 5+20 Rx | Thomas B Fri, Apr 25, 2025 | | 2nd | 4+35 Rx | John R Fri, Apr 25, 2025 | | 3rd | 3+34 Rx | Thomas C Fri, Apr 25, 2025 |
| Thomas B | 5+20 Rx | | | John R | 4+35 Rx | | | Thomas C | 3+34 Rx | | | Nidia | 3+5 Rx | | | Evan B | 4+40 Int | | | Emily S | 4+5step overs Int | (35#) | | Chad | 4+2 dips Int | | | Blake P | 4 Int | | | Christine | 6+ 13 sec hang Sc | all reps/20#/sc ring dips and l-sit, 20” | | Debra | 6+3 Sc | | | Julia F | 5+23 Sc | all reps/20#/sc ring dips and l-sit | | Jeanne | 5 Sc | all reps/20#/sc ring dips and l-sit | | Emma L | 5 Sc | all reps/20#/sc ring dips and l-sit | | Cooper T | 5 Sc | allall reps/40#/sc ring dips and l-sit | | Rebecca P | 4+30 Sc | | | Dale | 4+23 Sc | Red band; 25#; full reps | | Laura B | 4+11 Sc | Rx reps | | Lindsey C | 4+10 Sc | | | Kelly S | 4+9 Sc | all reps/20#/sc ring dips and l-sit | | Susan | 4+8 sec l-sit Sc | all reps/20#/sc ring dips and l-sit | | Tom | 4+7 Sc | 50# | | Alice | 4+6 sec Sc | all reps/15#/sc ring dips and l-sit | | Adam | 4+4 step overs Sc | all reps/35#/sc ring dips and l-sit | | Alicia | 4 Sc | Rx reps | | Jacob L | 3+30 Sc | | | Trina | ☑️ | scaled | | Jenny | ?? Sc | all reps/20#/sc ring dips and l-sit | | Elizabeth | Bench press | scaled | | Harley | ✅ | scaled |
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250425 POST-WOD SKILL
(Time)
Post-workout
4 sets:
Bottom-up KB carry, right (50 ft)
Bottom-up KB carry, left (50 ft)
| Dale | Yes | 20# & 26# | | Lindsey C | Yes Rx | |
|
250425 AT-HOME WOD
(Reps)
At-home option:
AMRAP 12:
10 deficit push-ups on dumbbells (35/50 lb)
:20 L-sit hold on dumbbells
10 dumbbell box step-overs (20/20 in) (35/50 lb)
:30 dumbbell farmers carry hold
– Use two dumbbells.
– If no box is available, substitute farmers carry lunges.
| Megan S | 5 rounds | KB swings, wall balls, run, Goblet Squats, L-sit (tabata) |
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250425 OPTIONAL STAMINA
(Time)
4 sets:
500-meter easy-to-moderate pace
500-meter sprint pace
1000-meter standing bike
3:00 rest
NOTES:
-22:00-27:00.
-Conditioning through various places and positions on the bike.
-:40-:55 on the 500-meter sprints.
-No more than 4:30 spent on any interval.
-Start at a conversational pace and build into a full sprint.
-Seamlessly perform the entire interval as one cohesive ride without stopping to transition to the next position.
-500 meters | easy to moderate pace, target time = 1:00-1:20
-500 meters | sprint pace, target time = :40-:55
-1000 meters | standing bike pace, target time = 1:40-2:05
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250425 OPTIONAL ACCESSORY
(Check In)
EMOM 10:
Min. 1 | 20 GHD sit-ups
Min. 2 | 10 strict pull-ups
NOTES:
-All GHD sets should be unbroken.
-If you have not been training consistently on the GHD, scale range of motion to parallel and reduce reps to 10-15.
-Scale the pull-ups to complete the 10 reps in 2 sets or less. If necessary adjust the reps or use an assistance band.
-If you don’t have a GHD, perform weighted sit-ups (14/20 lb).
| Dale | Yes | 5 sets; sub push ups for pull ups |
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