DAILY WOD
 | Tue, May 6 2025 |  |
| 250506 METCON | 250506 AT-HOME WOD | 250506 OPTIONAL SKILL | 250506 OPTIONAL SANDBAG PLANK |
250506 METCON (Time, Rx2, Rx3) 2 rounds for time: 200-m run 15 back squats (95/135 lb) 200-m run 12 front squats (95/135 lb) 200-m run 9 overhead squats (95/135 lb) Rx2: (65/95 lb) Rx3: 100-m run; 9 back squats (35/45 lb); 100-m run; 6 front squats; 100-m run; 3 overhead squats Intended Stimulus: -8:00-12:00. -Moderate volume squatting under fatigue. -Each barbell movement in :30-1:00. -Each run in :50-1:10. -Hold around a 5K run pace. -Unbroken sets of each barbell movement to start and no more than 2 sets in the second round.
| 1st | 10:30 Rx | Nidia Tue, May 6, 2025 | | 2nd | 10:39 Rx | Emily S Tue, May 6, 2025 | | 3rd | 13:08 Rx | Jessica T Tue, May 6, 2025 | | 1st | 11:35 Rx | Ezra Tue, May 6, 2025 | | 2nd | 12:25 Rx | Justin U Tue, May 6, 2025 | | 3rd | 14:10 Rx | Jeremy Tue, May 6, 2025 |
| Nidia | 10:30 Rx | | | Emily S | 10:39 Rx | | | Ezra | 11:35 Rx | | | Justin U | 12:25 Rx | | | Jessica T | 13:08 Rx | Airbike | | Kherri | 13:35 Rx | | | Jeremy | 14:10 Rx | | | Chad | 14:50 Rx | | | Dustin | 11:09 Rx2 | | | Andrew | 12:05 Rx2 | | | Katie E | 12:10 Rx2 | | | Julia F | 12:20 Rx2 | | | Harley | 12:20 Rx2 | | | Carlie | 12:20 Rx2 | Row 10 Cal | | Thomas B | 12:31 Rx2 | | | Eddie | 12:38 Rx2 | | | Cooper T | 12:39 Rx2 | | | Emma L | 12:39 Rx2 | 200m run | | Trey W | 12:50 Rx2 | | | Adam | 13:04 Rx2 | | | Maddy | 13:06 Rx2 | | | Mariah | 13:12 Rx2 | | | John R | 13:22 Rx2 | | | Tom | 13:25 Rx2 | | | Chase To | 13:32 Rx2 | #115 | | Breanna | 13:39 Rx2 | | | Gavin | 14:34 Rx2 | | | Steven W | 15:00 Rx2 | | | Kaylin | 15:00 Rx2 | | | Kori | 15:21 Rx2 | | | Jason | 15:30 Rx2 | | | Olivia M | 16:47 Rx2 | 95# for 15 BS, 12 FS, and 6 OHS; 85# for 3 OHS & Rd. 2. Oof. | | Alice | 5:00 Rx3 | | | Veronica | 9:23 Rx3 | | | Jessica L | 11:21 Rx3 | | | Evan B | 12:25 Rx3 | | | Lindsey C | 12:57 Rx3 | 200m run; BS/FS/FS - 85# | | Cecy | 13:02 Rx3 | 55# | | Jacob L | 13:11 Rx3 | 200m run | | Cindy | 13:12 Rx3 | | | Jeanne | 13:17 Rx3 | 55# RX reps | | Sarah Y | 13:34 Rx3 | 45# | | Jen | 13:37 Rx3 | Did all reos | | Alicia | 13:55 Rx3 | | | Diego | 14:45 Rx3 | All reps @85 | | Lyndsie | 14:49 Rx3 | All reps | | Deanna | 14:51 Rx3 | | | Blake L | 15:00 Rx3 | | | Hope | 15:00 Rx3 | | | Kelly S | 15:28 Rx3 | 45# Rx reps | | Scott P | 16:01 Rx3 | Rx reps | | Dana F | 8:19 | At home; 200m row; 25lb/10lb dumbbell |
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250506 AT-HOME WOD (Time) At-home option: 2 rounds for time: 200-meter run 21 single-dumbbell goblet squats (35/50 lb) 200-meter run 15 double-dumbbell front squats 200-meter run 9 single-dumbbell overhead squats – Switch arms as desired on the overhead squats.
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250506 OPTIONAL SKILL (Check In) EMOM 14: Min. 1 | 1-3 strict muscle-ups Min. 2 | 3-5 candlesticks NOTES: -Review the candlestick before starting. -Use this session as an opportunity to practice your technique with these two movements. If you are not able to perform a muscle-up, perform low-ring transitions and adjust the difficulty as needed.
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250506 OPTIONAL SANDBAG PLANK (Check In) 5 rounds: :20 sandbag hold at chest (100/150 lb) :10 rest :20 plank up-downs :10 rest NOTES: -Challenge the midline and core musculature. -Hold or move for the entire 20-second interval. -For the sandbag hold, interlock your fingertips or grab your wrist, squeeze your belly, and try not to lean back. Mentally, go to your happy place. -The plank up-downs do not need to be fast. It’s all about keeping yourself moving for the entire 20 seconds. Don’t let your hips get too high in the plank. Squeeze your hips and thighs the entire time. -Watch the Plank Up-Down demo before this session if unfamiliar with the movement.
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