DAILY WOD
 | Wed, Jun 25 2025 |  |
| 250625 PRE-WOD SKILL | 250625 PARTNER METCON | 250625 AT-HOME WOD | 250625 OPTIONAL ACCESSORY | 250625 OPTIONAL STAMINA |
250625 PRE-WOD SKILL (Reps) Post-workout AMRAP 6: 20 band pull-aparts 10 banded pass throughs 10 banded high pulls
| 1st | 160 Rx | Maddy Wed, Jun 25, 2025 | | 2nd | 135 Rx | Kristen Wed, Jun 25, 2025 | | 1st | 190 Rx | Mike Wed, Jun 25, 2025 | | 2nd | 160 Rx | Matt Br Wed, Jun 25, 2025 | | 3rd | 157 Rx | Greg U Wed, Jun 25, 2025 |
| Mike | 190 Rx | | | Maddy | 160 Rx | | | Matt Br | 160 Rx | | | Greg U | 157 Rx | | | Kristen | 135 Rx | | | Debra | 👍 | scaled | | Justin U | 👎 | scaled | | Jason | 👎 | scaled | | Megan S | 👍 | | | Kori | 👍 | scaled | | Chad | 👎 | scaled | | Andrew | 👎 | scaled | | Walker | 👍 | scaled | | Steven W | 👍 | scaled | | Jen | 👍 | scaled | | Thomas C | 👍 Rx | | | Lindsey C | 👍 Rx | | | Alicia | 👍 Rx | |
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250625 PARTNER METCON (Time, Rx2, Rx3) For time with a partner: 225/300-cal row – One partner rows at a time; trade off as desired. – Non-rowing partner must accumulate :30 plank hold with each transition. Rx2: Same as Rx'd Rx3:150/200-cal row – Non-rowing partner must accumulate :30 plank hold from the knees with each transition. Intended Stimulus: -15:00-25:00. -One partner rows at a time; switch as needed. -Non-rowing partner accumulates :30 plank hold with each transition. -Advanced athletes may scale up to a handstand hold.
| 1st | 13:50 Rx | Maddy Wed, Jun 25, 2025 Kori Wed, Jun 25, 2025 | | 2nd | 15:35 Rx | Lindsey C Wed, Jun 25, 2025 | | 3rd | 15:53 Rx | Alicia Wed, Jun 25, 2025 | | 1st | 13:15 Rx | Ezra Wed, Jun 25, 2025 Jacob L Wed, Jun 25, 2025 Jeremy Wed, Jun 25, 2025 | | 2nd | 15:35 Rx | Thomas C Wed, Jun 25, 2025 | | 3rd | 16:23 Rx | John R Wed, Jun 25, 2025 |
| Jeremy | 13:15 Rx | With ezra | | Jacob L | 13:15 Rx | Shadowed Jerm and Ezra | | Ezra | 13:15 Rx | With Jerm | | Kori | 13:50 Rx | | | Maddy | 13:50 Rx | | | Thomas C | 15:35 Rx | | | Lindsey C | 15:35 Rx | 🤢 | | Alicia | 15:53 Rx | | | Emily S | 16:20 Rx | | | Alex D | 16:20 Rx | With Emily | | Harley | 16:23 Rx | | | John R | 16:23 Rx | | | Veronica | 17:20 Rx | With kelly | | Mike | 17:27 Rx | | | Chad | 17:27 Rx | | | Megan S | 17:35 Rx | | | Jason | 17:46 Rx | | | Andrew | 17:46 Rx | | | Megan M | 17:48 Rx | | | Breanna | 17:48 Rx | | | Taylor B | 19:00 Rx | | | Deanna | 19:00 Rx | | | Justin U | 20:06 Rx | 1:30 planks | | Steven W | 20:06 Rx | | | Kristen | 20:24 Rx | | | Mindy | 20:24 Rx | | | Christine | 20:28 Rx | | | James B | 20:28 Rx | | | Debra | 21:30 Rx | | | Jen | 21:30 Rx | | | Matt Br | 21:45 Rx | | | Greg U | 21:45 Rx | | | Eddie | 21:53 Rx | With dale | | Dale | 21:53 Rx | With eddie | | Walker | 17:35 Rx2 | | | Gabriela | 16:36 Rx3 | | | Melinda | 16:36 Rx3 | | | Alice | 17:16 Rx3 | | | Denisha | 17:16 Rx3 | | | Susan | 17:16 Rx3 | | | Carlie | 15:39 | Solo: 5Rds 25cal row & :40 plank hold | | Kelly P | 17:20 | With veronica |
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250625 AT-HOME WOD (Time) At-home option: For time with a partner: 5,000-meter run – One partner works at a time. – Non-rowing partner must accumulate :30 plank hold with each transition.
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250625 OPTIONAL ACCESSORY (Check In) On a 15:00 clock: Work on a press to handstand – Rest as needed between efforts. NOTES: -A press to handstand starts with your hands and feet on the floor and your hips up in the air. -It is slightly easier to put your feet outside shoulder width and your hands right between your feet. -Lean forward slightly and gradually put more weight on your hands. -Use your spinal erectors, glutes, and hamstrings to pull your legs up into a handstand.
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250625 OPTIONAL STAMINA (Time) 50-40-30-20-10 calories for time: Echo bike – Rest as long as it takes to complete the work. NOTES: -Push for an all-out effort through each calorie effort. -Rest for exactly as long as it took you to complete each effort.
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