DAILY WOD
 | Wed, May 21 2025 |  |
| 250521 METCON | 250521 POST-WOD SKILL | 250521 AT-HOME WOD | 250521 OPTIONAL STRENGTH | 250521 OPTIONAL ACCESSORY |
250521 METCON
(Reps, Rx2, Rx3)
5 x 2:00 rounds:
6 shuttle runs
Max bar muscle-ups
– Rest 1:00 between rounds.
– 1 shuttle run is 25 ft out and back.
Rx2: Max jumping bar muscle-ups
Rx3: 4 shuttle runs;
Max jumping chest-to-bar pull-ups
Intended Stimulus:
-Shuttle runs in 1:00 or less each round.
-1:00+ for bar muscle-ups; 1-10+ reps per round.
-Let today be an opportunity for intermediate athletes to practice muscle-ups in a workout and beginners to work on higher skills.
| 1st | 51 Rx | Olivia M Wed, May 21, 2025 | | 2nd | 43 Rx | Emily S Wed, May 21, 2025 | | 3rd | 39 Rx | Nidia Wed, May 21, 2025 | | 1st | 55 Rx | Caleb Nu Wed, May 21, 2025 | | 2nd | 54 Rx | Jeremy Wed, May 21, 2025 | | 3rd | 46 Rx | Justin U Wed, May 21, 2025 |
| Caleb Nu | 55 Rx | 14-12-11-9-9 | | Jeremy | 54 Rx | | | Olivia M | 51 Rx | 10/10/11/10/10 | | Justin U | 46 Rx | | | Emily S | 43 Rx | | | Nidia | 39 Rx | | | Thomas B | 36 Rx | | | Thomas C | 31 Rx | | | Mike | 28 Rx | | | Gavin | 12 Rx | 3,4,3,1,1 | | Julia F | 10 Rx | | | Dale | 55 Rx2 | 16” box | | Tom | 42 Rx2 | | | Scott P | 41 Rx2 | | | Cecy | 41 Rx2 | | | Kelly P | 38 Rx2 | | | Greg U | 32 Rx2 | | | Christine | 32 Rx2 | 32 not 24. I didn’t math right 😅 | | Jules | 31 Rx2 | | | Rebecca P | 30 Rx2 | | | Matt Br | 24 Rx2 | | | Adam | 71 Rx3 | | | Kristen | 61 Rx3 | | | Mariah | 59 Rx3 | | | Alex D | 40 Rx3 | | | Lindsey C | 35 Rx3 | Banded C2B | | Emma L | 31 Rx3 | | | Alice | 88 | Jumping Pull-Ups | | Mari | 75 | 15x4 Kipping Pull-Ups, 1x 15 Ring Rows | | Maddy | 66 | JC2B bench dips | | Carlie | 62 | Scaled like a boss | | Jeanne | 57 | Scaled | | Melissa J | 57 | Jumping Pull-Ups | | Pam | 56 | 4/6/6/6/6 Shuttle Runs, Jumping Pull-Ups | | Aniki | 55 | 4/6/6/6/6 Shuttle Runs, Jumping Pull-Ups | | Susan | 50 | Jumping Pull-Ups | | Tyler S | 38 | Jumping Pull-Ups | | Katie E | 31 | Kipping Pull-Ups | | Aaron C | 29 | Kipping Pull-Ups | | Sarah Y | 23 | JBMU | | Jessica T | 20+ | C2B Attempts | | Chad | 15 | JBMU | | Jason | ✅ | dips. |
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250521 POST-WOD SKILL
(Check In)
Post-workout
Accumulate:
3:00 hanging L-sit
| Katie E | Yes | | | Jessica T | Yes | | | Nidia | Yes | | | Julia F | Yes | | | Lindsey C | Yes | | | Christine | Yes | | | Tyler S | Yes | | | Thomas C | Yes | | | Melissa J | Yes | | | Olivia M | Yes | | | Thomas B | Yes | | | Gavin | Yes | |
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250521 AT-HOME WOD
(Reps)
At-home option:
5 x 2:00 rounds:
6 shuttle runs
Max wall walks
– Rest 1:00 between rounds.
– 1 shuttle run is 25 ft out and back.
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250521 OPTIONAL STRENGTH
(Weight)
Front squat
5-5-5-5-5+
NOTES:
-Welcome to week one of the next 2025 Strength 2 lifting cycle, where we shift from the shoulder press to the front squat.
-Use the same load for sets 4 and 5, but go for more than 5 reps in that final set without pushing to failure.
-Rest as needed between sets.
| Dale | 155 Rx | | | Thomas B | Yes | Did Monday’s snatches 135lbs |
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250521 OPTIONAL ACCESSORY
(Check In)
3 sets:
100-meter sled drag (25/45 lb)
25 GHD hip extensions
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 distance. Go unbroken if possible.
-If you do not have a GHD, perform good mornings or arch-up for the hip extensions.
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