DAILY WOD
 | Thu, Nov 13 2025 |  |
| 251113 METCON | 251113 POST WOD ACCESSORY | 251113 AT-HOME WOD |
251113 METCON
(Time, Rx2, Rx3)
Part 1
Every 2:00 x 4 sets:
0:30 max-cal ski erg
Rest until the clock hits 10:00, and then…
Part 2
5 rounds for time of:
200-m run
10 pull-ups
– Score is the total time on part 2, subtracting 1 second for every calorie completed on the ski during part 1.
Rx2/Masters 55+: Same as Rx’d
Rx3: Part 1
Every 2:00 x 4 sets:
0:30 max-cal ski-erg
Rest until the clock hits 10:00, and then…
Part 2
5 rounds for time of:
100-m run
6 jumping pull-ups
– Score is the total time on part 2, subtracting 1 second for every calorie completed on the ski during part 1.
Intended Stimulus
-90-100% effort on the ski.
-Sub-8:00 effort on the run and pull-up combination.
-Run in under 1:00 each round.
-Pull-ups in under :45 each round.
-Push hard on both elements.
-No butterfly kipping pull-ups today.
| 1st | 7:01 Rx | Mari Thu, Nov 13, 2025 | | 2nd | 6:23 Rx2 | Madelyne Thu, Nov 13, 2025 | | 3rd | 8:05 Rx2 | Kelly S Thu, Nov 13, 2025 | | 1st | 5:42 Rx | Jeremy Thu, Nov 13, 2025 | | 2nd | 7:41 Rx | Andrew Thu, Nov 13, 2025 | | 3rd | 7:57 Rx | Tom Thu, Nov 13, 2025 |
| Jeremy | 5:42 Rx | | | Mari | 7:01 Rx | | | Andrew | 7:41 Rx | | | Tom | 7:57 Rx | | | Gavin | 8:26 Rx | 50 cals ski erg | | Cooper T | 8:35 Rx | | | Jason | 8:36 Rx | Bike (55 calories.) | | John R | 9:05 Rx | | | Madelyne | 6:23 Rx2 | | | Jake D | 7:09 Rx2 | 5 pull ups | | Kelly S | 8:05 Rx2 | | | Robbie | 8:09 Rx2 | 7 pull ups per round | | Veronica | 6.10 Rx3 | | | Alicia | 5:40 Rx3 | | | Emma L | 7:05 Rx3 | | | Denisha | 7:13 Rx3 | | | Alex D | 8:19 Rx3 | RX 2 Reps | | Taylor B | 9:19 Rx3 | Rx reps. Jumping pull ups. | | Lyndsie | 9:39 Rx3 | | | Matt Bo | 10:30 Rx3 | | | Kori | ✔️ | Hero wod | | Mike | ✔️ | Hero WOD | | Justin U | ✔️ Rx | Hero Wod 21 | | Harley | ✅ Rx2 | |
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251113 POST WOD ACCESSORY
(Check In)
Accumulate:
150 band pull-aparts
– Perform the reps in as few sets as possible.
| Robbie | Yes | | | Mari | Yes | | | Jake D | Yes | | | Alicia | Yes | | | Gavin | Yes | |
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251113 AT-HOME WOD
(Time)
t-home option:
Part 1
Every 2:00 x 4 sets:
0:30 max jumping lunges
Rest until the clock hits 10:00, and then…
Part 2
5 rounds for time of:
200-meter run
10 dumbbell hang power cleans (35/50 lb)
– Score is the total time on part 2, subtracting 1 second for every jumping lunge completed on part 1.
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