DAILY WOD
 | Tue, May 20 2025 |  |
| 250520 PRE-WOD SKILL | 250520 AT-HOME WOD | 250520 METCON | 250520 OPTIONAL ROW CONDITIONING | 250520 OPTIONAL ACCESSORY |
250520 PRE-WOD SKILL (Weight) Pre-workout 3-5 sets: 5 deadlifts – Build to workout weight or slightly heavier.
| 1st | 215 Rx | Katie E Tue, May 20, 2025 | | 2nd | 205 Rx | Olivia M Tue, May 20, 2025 | | 3rd | 185 Rx | Carlie Tue, May 20, 2025 | | 1st | 365 Rx | Evan B Tue, May 20, 2025 Tom Tue, May 20, 2025 | | 2nd | 295 Rx | John R Tue, May 20, 2025 | | 3rd | 285 Rx | Justin U Tue, May 20, 2025 |
| Tom | 365 Rx | | | Evan B | 365 Rx | | | John R | 295 Rx | | | Justin U | 285 Rx | | | Mike | 275 Rx | | | Thomas B | 275 Rx | | | Chad | 245 Rx | | | Andrew | 225 Rx | | | Katie E | 215 Rx | | | Scott P | 205 Rx | | | Olivia M | 205 Rx | 145/165/185/205 | | Diego | 195 Rx | | | Carlie | 185 Rx | | | Nidia | 175 Rx | | | Harley | 175 Rx | | | Breanna | 175 Rx | | | Emily S | 165 Rx | | | Eddie | 165 Rx | | | Dustin | 155 Rx | | | Cecy | 155 Rx | | | Kori | 145 Rx | | | Kelly S | 145 Rx | | | Gabby | 135 Rx | | | Dana F | 135 Rx | | | Mari | 125 Rx | | | Deanna | 125 Rx | | | Mariah | 125 Rx | | | Alex D | 125 Rx | | | Veronica | 115 Rx | | | Megan S | 105 Rx | | | Jenny | 105 Rx | | | Cindy | 105 Rx | | | Robbie | 105 Rx | | | Tyler S | 105 Rx | | | Ron | 95 Rx | | | Alicia | 95 Rx | | | Emma L | 75 Rx | | | Julie | 65 Rx | | | Cooper T | 155 | 6 Lunges |
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250520 AT-HOME WOD (Time) At-home option: 10-9-8-7-6-5-4-3-2-1 reps for time: Double-dumbbell deadlifts Handstand push-ups – Substitute pike push-ups if no wall space is available.
| Christine | 5:31 | Rx2 ~105#, hspu 1 abmat | | Kori | 6:38 | Reg push ups |
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250520 METCON (Time, Rx2, Rx3) 10-9-8-7-6-5-4-3-2-1 reps for time: Deadlifts (155/225 lb) Handstand push-ups Rx2: (105/155 lb); Pike push-ups Rx3: 8-7-6-5-4-3-2-1 reps for time: (65/95 lb); Hand-release push-ups Intended Stimulus: -6:00-12:00 for most; closer to 4:00 for advanced athletes. -Unbroken deadlifts. -Moderately heavy barbell loading. -Handstand push-ups in 1-2 sets. -Reminiscent of Diane.
| 1st | 7:40 Rx | Nidia Tue, May 20, 2025 | | 2nd | 10:08 Rx | Emily S Tue, May 20, 2025 | | 3rd | 11:55 Rx | Olivia M Tue, May 20, 2025 | | 1st | 7:24 Rx | Thomas B Tue, May 20, 2025 | | 2nd | 11:42 Rx | John R Tue, May 20, 2025 | | 3rd | 6ish Rx2 | Dustin Tue, May 20, 2025 |
| Thomas B | 7:24 Rx | | | Nidia | 7:40 Rx | | | Emily S | 10:08 Rx | | | John R | 11:42 Rx | | | Olivia M | 11:55 Rx | | | Dustin | 6ish Rx2 | | | Harley | 5:32 Rx2 | | | Alex D | 5:59 Rx2 | | | Dana F | 6:03 Rx2 | | | Robbie | 6:06 Rx2 | Rx but 105# | | Evan B | 6:33 Rx2 | | | Justin U | 6:47 Rx2 | 225#, 1 abmat | | Kelly S | 6:57 Rx2 | | | Cindy | 7:00 Rx2 | | | Tyler S | 7:05 Rx2 | | | Cecy | 7:15 Rx2 | | | Veronica | 7:17 Rx2 | | | Mike | 7:36 Rx2 | 225#, 1 abmat | | Chad | 7:49 Rx2 | 225#, bench pike | | Jenny | 7:56 Rx2 | | | Breanna | 8:03 Rx2 | | | Deanna | 8:09 Rx2 | 125# | | Diego | 8:25 Rx2 | | | Megan S | 9:35 Rx2 | | | Gabby | 9:36 Rx2 | 125# | | Tom | 10:16 Rx2 | Did shorter HSPU reps | | Cooper T | 11:37 Rx2 | Rx Reps, 155# Lunges, 2 abmat HSPU | | Scott P | 13:45 Rx2 | 165#, some HSPU | | Andrew | 5:23 Rx3 | Rx Reps, 225#, Single Arm DB Presses | | Emma L | 6:25 Rx3 | Rx reps | | Katie E | 6:35 Rx3 | Rx but DB Presses | | Eddie | 7:35 Rx3 | 145 | | Alicia | 8:17 Rx3 | Rx2 but 95# | | Julie | 8:56 Rx3 | | | Steven W | 9:32 Rx3 | 125#, bench pike | | Taylor B | 11:23 Rx3 | 105# | | Carlie | 11:49 Rx3 | #105, pike PU from bench | | Ron | 5:25 | Started from 7, 95#, 20# DB Presses | | Mariah | 7:52 | scaled | | Adam | ✅ | scaled |
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250520 OPTIONAL ROW CONDITIONING (Calories) 12 rounds for calories: :30 row :30 rest NOTES: -8-10+ calories per round. -Built-in rest allows you to hit the :30 of work hard every round. -Test redline. -Expect some falloff in the final rounds, but try to keep pushing all the way through. -Test your capacity and push that redline. -Make the most of recovery time, using the 30 seconds of rest to slow your heart rate and control your breathing.
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250520 OPTIONAL ACCESSORY (Weight) 4 sets for load: 1:00 kettlebell front-rack hold 20 V-ups NOTES: -Use the heaviest pair of kettlebells possible to perform the full 1-minute hold unbroken. This should be challenging, but manageable. -On the V-ups, focus on keeping your legs as straight as possible and maintaining control throughout the entire movement. If necessary to stay in control, bend your legs, tuck your knees toward your chest, and touch your heels as you bring your shoulders off the ground.
| Thomas B | 44 Rx | | | Olivia M | 26 Rx | |
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