Daily WOD
 | Wed, May 28 2025 |  |
| 250528 METCON | 250528 POST-WOD SKILL | 250528 AT-HOME WOD | 250528 OPTIONAL STRENGTH | 250528 OPTIONAL SKILL |
250528 METCON
(Time, Int, Sc)
For time:
500-400-300-200-100
Meter row
50-40-30-20-10
AbMat sit-ups
Double-unders
Rx2: 400-300-200-100; 40-30-20-10
Rx3: 300-200-100; 30-20-10;
Feet-anchored sit-ups; Single-unders
Intended Stimulus:
-10:00-15:00.
-Complete the first row in 2:10 or less; maintain that pace throughout each subsequent effort.
-AbMat sit-ups in 3 sets or less per round.
-Double-unders in 1:00 or less for the first round; advanced athletes closer to :30.
| 1st | 13:21 Rx | Nidia Wed, May 28, 2025 | | 2nd | 13:38 Rx | Olivia M Wed, May 28, 2025 | | 3rd | 13:40 Rx | Emily S Wed, May 28, 2025 | | 1st | 13:47 Rx | Jeremy Wed, May 28, 2025 | | 2nd | 14:05 Rx | Carson C Wed, May 28, 2025 | | 3rd | 14:17 Rx | Mike Wed, May 28, 2025 |
| Nidia | 13:21 Rx | | | Olivia M | 13:38 Rx | | | Emily S | 13:40 Rx | | | Jeremy | 13:47 Rx | | | Mari | 13:51 Rx | | | Carson C | 14:05 Rx | | | Mike | 14:17 Rx | 2X bike | | Jules | 14:22 Rx | | | Caleb Nu | 14:48 Rx | Row/ski | | Matt Br | 15:02 Rx | | | Cooper T | 15:56 Rx | | | Gavin | 16:22 Rx | | | Thomas B | 16:25 Rx | | | Lindsey C | 16:30 Rx | | | Dana F | 18:21 Rx | | | Tom | 20:00 Rx | | | Harley | 11:46 Int | | | McKenzie | 12:35 Int | | | Elizabeth | 8:22 Sc | 2xjump rope | | Evan B | 9:00 Sc | Rx2 but Single Unders | | Diane | 9:30 Sc | Rx2 but 1/2 Double Unders | | Greg U | 11:31 Sc | RX2 Reps/Singles | | Breanna | 12:55 Sc | Rx2 but Singles | | Jessica T | 12:56 Sc | Rx Reps but Deadbugs | | Melissa J | 13:05 Sc | Rx2 Reps, Single Unders | | Julia F | 14:08 Sc | Rx Reps but Single Single Double, Bike (2x Meters) | | Susan | 14:22 Sc | 400/300/200m, 40/30/20 | | Eddie | 14:22 Sc | Did Rx reps | | Cecy | 14:43 Sc | Rx Reps but Singles, Bike (2x Meters) | | Alice | 15:00 Sc | Bike (2x Meters) | | Dale | 15:00 Sc | Rx Reps, Single Unders | | Christine | 15:22 Sc | Rx Reps but Singles | | Veronica | 15:22 Sc | Did Rx reps | | Scott P | 17:59 Sc | Did Rx reps | | Pam | 18:09 Sc | 800/600/400/200/100m Bike, 50/40/30/20/10 Sit-Ups & Single Unders | | Kristen | 20:00 Sc | Did Rx reps/22 ish mins | | Jacob L | 20:00 Sc | | | Aniki | 10:30 | Rx3 Reps, sub 13# KBS for Single Unders | | Carlie | 14:33 | singles, 2X bike | | Justin U | 14:55 | double singles | | Maddy | 15:04 | singles | | Deanna | 15:56 | Rx but 7/6/5/4/3 Calories on Ski | | Katie E | 16:52 | 2x Singles | | Wayne | 16:55 | singles | | Chad | 17:40 | scaled |
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250528 POST-WOD SKILL
(Check In)
Post-workout
Accumulate:
30-50 GHD hip extensions or banded good mornings
| Justin U | Yes | Yes | | Elizabeth | Yes | Yes banded | | Katie E | Yes | | | Deanna | Yes | | | Christine | Yes | | | Dana F | Yes | | | McKenzie | Yes | | | Diane | Yes | | | Evan B | Yes | | | Susan | Yes | | | Olivia M | Yes | | | Nidia | Yes | Yes | | Veronica | Yes | 30 | | Gavin | Yes | 40 ghd hip ext (20, 10, 10) |
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250528 AT-HOME WOD
(Time)
At-home option:
For time:
5-4-3-2-1
Meter shuttle runs
50-40-30-20-10
AbMat sit-ups
Double-unders
– 1 shuttle run is 50 meters down and back.
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250528 OPTIONAL STRENGTH
(Weight)
Snatch
Wave 1:
72% x 3
77% x 2
82% x 1
Wave 2:
77% x 3
82% x 2
84% x 1
Wave 3:
82% x 2
87% x 1
92% x 1
Heavy single x 1
NOTES:
-Welcome to week two of the next 2025 Strength 1 lifting cycle, where we’ll continue following the same wave-loading template as our previous cycle. Week five will be a deload week, and then in week six, we will test our 1-rep snatch.
-Use a recent max or heavy single for the percentages.
-If the set calls for more than a single rep, complete that set in unbroken, touch-and-go reps.
-Rest as needed between percentages and waves.
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250528 OPTIONAL SKILL
(Check In)
4 sets for quality:
25 seated leg raises
1-3 strict ring muscle-ups
1-3 wall walks
NOTES:
-Prioritize quality movement throughout this session. Try to get both heels off the ground at least three inches on the seated leg raises. If this is too challenging, try to lean back as you bring your heels off the ground.
-Choose a number of strict ring muscle-up reps that you can complete in around 1 minute. If you don’t have strict ring muscle-ups, practice low-ring transitions.
-Control every wall walk descent, avoiding crashing to the floor. If getting your chest to the wall is too challenging, practice getting as close to the wall as possible.
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