Daily WOD
 | Wed, Jul 23 2025 |  |
 | Happy Birthday: Julie & Candi |
| 250723 METCON | 250723 PRE-WOD SKILL | 250723 AT-HOME WOD | 250723 OPTIONAL STAMINA | 250723 OPTIONAL ACCESSORY |
250723 METCON
(Time, Int, Sc)
10-9-8-7-6-5-4-3-2-1 reps for time of:
Pull-ups
Handstand push-ups
Rx2: Piked push-ups
Rx3: 8-7-6-5-4-3-2-1 reps for time of:
Jumping pull-ups;
Push-ups from the knees
Intended Stimulus:
-6:00-12:00 for most; sub-5:00 for advanced athletes.
-Pull-ups in 1-2 sets.
-Handstand push-ups in 1-2 sets.
-Compounding arm fatigue, but with push-pull combination and decreasing reps.
| 1st | 8:32 Rx | Robbie Wed, Jul 23, 2025 | | 2nd | 9:23 Rx | Kherri Wed, Jul 23, 2025 | | 3rd | 10:22 Rx | Emily S Wed, Jul 23, 2025 | | 1st | 3:32 Rx | Willy Wed, Jul 23, 2025 | | 2nd | 5:29 Rx | Thomas B Wed, Jul 23, 2025 | | 3rd | 6:03 Rx | Kim Wed, Jul 23, 2025 |
| Willy | 3:32 Rx | | | Thomas B | 5:29 Rx | | | Kim | 6:03 Rx | | | Mike | 8:17 Rx | | | Jeremy | 8:26 Rx | | | Robbie | 8:32 Rx | | | Ezra | 8:56 Rx | | | Kherri | 9:23 Rx | | | Justin U | 9:28 Rx | No Abmat | | Gavin | 9:32 Rx | | | Emily S | 10:22 Rx | | | Christine | 7:20 Int | HSPU 1 abmat, barely 😅 | | Evan B | 7:30 Int | Hand stand holds- rx pull ups | | Jessica T | <8:00 Int | | | Cecy | 8:03 Int | | | Kori | 8:11 Int | 2 abmat | | Dale | 8:42 Int | | | Diane | 8:43 Int | first 10 reps banded, remaining Rx | | Tom | 10:00 Int | Through 5’s | | Kelly P | 10:08 Int | | | Alice | 5:38 Sc | | | Denisha | 5:56 Sc | | | Pam | 6:12 Sc | | | Aniki | 6:40 Sc | | | Melissa J | 7:01 Sc | | | Tyler S | 7:15 Sc | Rx reps, pike push-ups | | Alicia | 7:18 Sc | Banded | | Alex D | 7:48 Sc | Rx reps | | Elizabeth | 7:50 Sc | Rx reps | | Taylor B | 7:55 Sc | Rx reps | | Veronica | 8:05 Sc | Rx reps | | Eddie | 8:13 Sc | Rx reps, jumping pull-ups | | Gabriela | 8:17 Sc | HS negatives | | Lyndsie | 8:17 Sc | Rx reps | | Megan M | 8:18 Sc | Rx reps, | | Susan | 8:37 Sc | | | Jacob L | 9:03 Sc | Rx reps | | Megan S | 9:53 Sc | Pike push ups; Banded pull ups | | Mariah | 9:58 Sc | Rx reps | | Deanna | 10:34 Sc | | | Melinda | 10:57 Sc | | | Jenny | 11:19 Sc | | | Greg U | 11:24 Sc | Full reps 30” box pike pu prom pull ups | | Blake P | 4:57 | Strict/kipping, push ups | | Katie E | ✔️ | 1/2 pu, 1/2 jpu / seated db press | | Carlie | Did half Sc | Seated DB press #25 |
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250723 PRE-WOD SKILL
(Check In)
Pre-workout
EMOM 6:
2-5 pull-ups
| Kori | Yes | Yes | | Katie E | Yes | | | Justin U | Yes | Yes BMU | | Carlie | Yes | Yes | | Emily S | Yes | | | Greg U | Yes | Yes | | Dale | Yes | Yes | | Jenny | Yes | | | Deanna | Yes | | | Elizabeth | Yes | | | Gabriela | Yes | | | Melinda | Yes | | | Gavin | Yes | Yes |
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250723 AT-HOME WOD
(Time)
At-home option:
10-9-8-7-6-5-4-3-2-1 reps for time of:
Double-dumbbell hang power cleans (35/50 lb)
Handstand push-ups
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250723 OPTIONAL STAMINA
(Time)
10 sets for time:
600-meter C2 bike
– Rest :30 between sets.
NOTES:
-All sets under 1:30.
-Start at a conservative pace and increase your pacing after the first couple of sets.
-Find a pace that you can maintain, and challenge yourself to not deviate from that pace by more than 5 seconds in either direction.
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250723 OPTIONAL ACCESSORY
(Weight)
4 sets:
Farmers carry (100 ft)
25 GHD sit-ups
– Rest 1:00-2:00 between sets.
NOTES:
-Go as heavy as possible on the farmers carry. Use two loaded barbells for an extra challenge. Try for unbroken GHD sit-up sets. Rest as needed between movements..
-Reduce volume and/or range of motion if not accustomed to GHD sit-ups. Scale to 25 AbMat sit-ups as needed.
| Thomas B | 80 Rx | 70, 70, 75, 80 |
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