DAILY WOD
 | Tue, Jul 8 2025 |  |
 | Happy Birthday: Lindsey H |
| 250708 METCON | 250708 PRE-WOD SKILL | 250708 OPTIONAL STAMINA | 250708 OPTIONAL ACCESSORY |
250708 METCON (Reps, Rx2, Rx3) AMRAP 15: 10 push-ups 20 AbMat sit-ups 30 single-unders Rx2: 8 push-ups; 15 AbMat sit-ups; 20 single-unders Rx3: 5 push-ups from the knees; 10 AbMat sit-ups; 15 single-unders – Rest 1:00 between rounds. Intended Stimulus: -7+ rounds. -1 round every :90-2:00. -This workout combines 3 low-skill movements, which should allow for a fast pace.
| 1st | 670 Rx | Emily S Tue, Jul 8, 2025 | | 2nd | 610 Rx | Kori Tue, Jul 8, 2025 | | 3rd | 548 Rx | Nidia Tue, Jul 8, 2025 | | 1st | 887 Rx | Willy Tue, Jul 8, 2025 | | 2nd | 738 Rx | Jeremy Tue, Jul 8, 2025 | | 3rd | 671 Rx | Ezra Tue, Jul 8, 2025 |
| Willy | 887 Rx | | | Jeremy | 738 Rx | | | Ezra | 671 Rx | | | Emily S | 670 Rx | | | Caleb Nu | 668 Rx | | | Mike | 612 Rx | | | Kori | 610 Rx | | | Evan B | 560 Rx | | | Tom | 555 Rx | | | Jason | 554 Rx | | | Nidia | 548 Rx | | | Cecy | 544 Rx | | | Lindsey C | 541 Rx | | | Andrew | 503 Rx | | | Cooper T | 493 Rx | | | Julia F | 485 Rx | | | Christine | 438 Rx | | | Eddie | 430 Rx | | | Dana F | 382 Rx | | | Thomas B | 10+13 Rx | | | Mariah | 615 Rx2 | | | Maddy | 493 Rx2 | RX Reps, my push-ups need work 😅 | | Kelly P | 485 Rx2 | Rx reps, elevated push ups | | Veronica | 450 Rx2 | Elevated push ups rx reps | | Jacob L | 273 Rx2 | | | Elizabeth | 603 Rx3 | Rx reps knees | | Jessica T | 549 Rx3 | Rx reps | | Deanna | 541 Rx3 | Rx reps | | Tyler S | 500 Rx3 | Rx reps | | Alex D | 488 Rx3 | Rx2 reps | | Mari | 426 Rx3 | Rx reps, worm pushups, GHD sit-ups | | Taylor B | 420 Rx3 | | | Katie E | 384 Rx3 | RX reps, worm pushups, GHD situps | | Alicia | 344 Rx3 | Rx2 reps | | Gabriela | 258 Rx3 | Rx2 reps | | Melinda | 195 Rx3 | | | Justin U | 520 | P/U, ABMSU, Air Squatz | | Carlie | 420 | 7 rounds, bench push ups | | Harley | ✅ Rx3 | Rx reps but 5 push ups |
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250708 PRE-WOD SKILL (Check In) Pre-workout 1 round: :30 single-unders :30 rest :30 single-leg single-unders :30 rest :30 single-leg single-unders :30 rest :30 running step single-unders :30 rest :30 running step single-unders :30 rest :30 running step single-unders :30 rest
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250708 OPTIONAL STAMINA (Time) 2 sets for total time: 200-meter run 400-meter run 800-meter run 100-meter sprint – Rest 1:00 between each distance. NOTES: -23:00-30:00 (including rest). -Run each distance as hard as you would in a workout. Don’t pace the distance just because you know what is next. -The longer the distance, the slower your pace. Try to hit these time goals: -200 meters in :45-1:15. -400 meters in 1:15-1:45. -800 meters in 3:00-4:00. -100 meters in :15-:30.
| Thomas B | Didn’t time myself Rx | |
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250708 OPTIONAL ACCESSORY (Weight) 3 sets: 20 double-dumbbell overhead walking lunges – Rest 3:00 between sets. NOTES: -Find a dumbbell weight that allows you to go unbroken. You may increase the weight across the rounds as long as you can maintain unbroken reps. -Keep your elbows locked out throughout the entire set. This will challenge both the strength and mobility in your shoulders.
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