DAILY WOD
 | Mon, May 12 2025 |  |
| 250512 METCON | 250512 POST-WOD SKILL | 250512 AT-HOME WOD | 250512 OPTIONAL STAMINA | 250512 OPTIONAL ACCESSORY |
250512 METCON (Time, Rx2, Rx3) 7 rounds for time: 2 rope climbs (15/15 ft) 20 walking lunges 20 hollow rocks Rx2: (12/12 ft); 16 walking lunges; 16 hollow rocks Rx3: 6 rounds for time: 2 pull-to-stands; 10 reverse lunges; 10 leg-tucked hollow rocks Intended Stimulus: -15:00-22:00. -All rounds in 2:00-3:00. -First 4 rounds unbroken.
| 1st | 10:27 Rx | Olivia M Mon, May 12, 2025 | | 2nd | 10:58 Rx | Emily S Mon, May 12, 2025 | | 3rd | 12:00 Rx | Nidia Mon, May 12, 2025 | | 1st | 10:56 Rx | Thomas B Mon, May 12, 2025 | | 2nd | 12:12 Rx | Jeremy Mon, May 12, 2025 | | 3rd | 12:24 Rx | Thomas C Mon, May 12, 2025 |
| Olivia M | 10:27 Rx | | | Thomas B | 10:56 Rx | | | Emily S | 10:58 Rx | on 5/15 | | Nidia | 12:00 Rx | | | Jeremy | 12:12 Rx | | | Thomas C | 12:24 Rx | | | Justin U | 14:25 Rx | | | Kherri | 15:43 Rx | | | Scott P | 16:11 Rx | | | Gavin | 16:37 Rx | | | Tom | 18:43 Rx | | | Chad | 19:30 Rx | | | Robbie | 20:02 Rx | | | Christine | 22:16 Rx | | | Bob C | 23:19 Rx | | | Evan B | 23:51 Rx | | | Kelly P | 12:36 Rx2 | | | Debra | 13:43 Rx2 | RX2 reps w/ scaled climb | | Julia F | 16:11 Rx2 | 1 rope climb/ round | | Diego | 16:13 Rx2 | | | Jessica T | 17:20 Rx2 | 1 rope climb/ round | | Dale | 17:35 Rx2 | Rx reps Should have done Rx rope climbs☹️ | | Jamie | 18:41 Rx2 | Rx reps | | Maddy | 19:05 Rx2 | | | Lindsey C | 19:30 Rx2 | 1-2 full rope climbs each time; Rx lunge/rocks | | Eddie | 8:55 Rx3 | | | Laura B | 10:15 Rx3 | Hanging KR, 20,20 | | Julie | 10:31 Rx3 | | | Tyler S | 11:10 Rx3 | Footwork, 20,20 | | Alicia | 11:20 Rx3 | | | Susan | 11:26 Rx3 | Full hollow rocks | | Elizabeth | 11:57 Rx3 | | | Emma L | 12:20 Rx3 | | | Liv | 13:04 Rx3 | | | Jaden | 13:15 Rx3 | | | Alice | 14:25 Rx3 | Side lunges | | Lyndsie | 15:45 Rx3 | | | Cooper T | 16:11 Rx3 | 1 rope climb/ round | | Greg U | 16:34 Rx3 | RX reps 4 rope pulls per round | | Taylor B | 16:39 Rx3 | | | Katie E | 18:49 Rx3 | 3x plank pulls | | Pam | 22:36 Rx3 | Straight leg situps | | Steven W | 25:00 Rx3 | | | Dana F | 17:19 | At home/25# renegade row | | Mari | ✅ | scaled |
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250512 POST-WOD SKILL (Check In) Accumulate: 25-75 KB side bends/side – Use a light load.
| Justin U | Yes | | | Debra | Yes | | | Maddy | Yes | | | Chad | Yes | | | Steven W | Yes | | | Katie E | Yes | | | Greg U | Yes | | | Christine | Yes | | | Julie | Yes | | | Laura B | Yes | | | Tyler S | Yes | | | Dale | Yes | | | Nidia | Yes | | | Jamie | Yes | | | Thomas C | Yes | | | Lindsey C | Yes | | | Thomas B | Yes | | | Olivia M | Yes | 35# KB; 45/side |
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250512 AT-HOME WOD (Time) At-home option: 7 rounds for time: 20 alternating double-dumbbell renegade rows (35/50 lb) 20 walking lunges 20 hollow rocks
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250512 OPTIONAL STAMINA (Calories) 10 sets for calories: :30 bike at 60 RPMs :20 bike at 70 RPMs :10 bike at 80+ RPMs 1:00 bike at sub-60 RPMs NOTES: -Use a C2 bike, assault bike, or Echo bike. -Try for 150 or more calories across the entire effort.
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250512 OPTIONAL ACCESSORY (Weight) Every 2:00 for 10 sets: 50-meter sled sprint NOTES: -Focus on moving the sled as fast as possible through the entire 50-meter effort. -Add as much weight to the sled as you want as long as you can maintain a jog.
| Dale | 45,75,95,105,115,125! Rx | Bench press(5x) | | Thomas B | Empty sled Rx | |
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