DAILY WOD
 | Mon, Dec 29 2025 |  |
| 251229 METCON | 251229 PRE WOD SKILL | 251229 AT HOME WOD | 251229 OPTIONAL STAMINA | 251229 OPTIONAL STRENGTH | 251229 OPTIONAL ACCESSORY | Other Results |
251229 METCON (Weight) 7 sets for load: 6 alternating front-rack reverse lunges Rx2/Masters 55+: Same as Rx’d Rx3: Same as Rx’d Intended Stimulus -Heavy front-rack reverse lunge day. -Build to a heavy set of 3 lunges; 3 lunges on one leg and then 3 on the other. -Lift once every 3:00. -Take the bar from the rack. -Retest from 241229.
| 1st | 135 Rx | Emily S Mon, Dec 29, 2025 Lindsey C Mon, Dec 29, 2025 Taylor B Mon, Dec 29, 2025 | | 2nd | 120 Rx | Robbie Mon, Dec 29, 2025 | | 3rd | 105 Rx | Kelley Mon, Dec 29, 2025 Kori Mon, Dec 29, 2025 Jeanne Mon, Dec 29, 2025 | | 1st | 275 Rx | Jeremy Mon, Dec 29, 2025 | | 2nd | 245 Rx | Tom Mon, Dec 29, 2025 | | 3rd | 227.5 Rx | Mike Mon, Dec 29, 2025 |
| Jeremy | 275 Rx | | | Tom | 245 Rx | | | Mike | 227.5 Rx | 250 for 1 | | Willy | 225 Rx | Did 247.5 for one | | Cooper T | 205 Rx | | | Gavin | 175 Rx | | | Jake D | 165 Rx | | | Thomas C | 165 Rx | | | Evan B | 155 Rx | | | Taylor B | 135 Rx | | | Lindsey C | 135 Rx | | | Emily S | 135 Rx | | | Greg U | 125 Rx | | | Eddie | 125 Rx | | | Robbie | 120 Rx | | | Jeanne | 105 Rx | | | Kori | 105 Rx | | | Kelley | 105 Rx | | | John W | 105 Rx | | | Kristen | 100 Rx | | | Deanna | 100 Rx | | | Mari | 95 Rx | | | Allan | 95 Rx | | | Matt Bo | 95 Rx | | | Kelly S | 90 Rx | | | Mindy | 90 Rx | | | Eric H | 85 Rx | | | Adam | 85 Rx | | | Andrew | 85 Rx | | | Dale | 85 Rx | | | Rebecca P | 85 Rx | | | Kelly P | 85 Rx | | | Evan F | 85 Rx | | | Jen | 80 Rx | | | Cecy | 80 Rx | | | Pam | 70 Rx | | | Mariah | 70 Rx | | | Lyndsie | 70 Rx | | | Debra | 65 Rx | Front squat | | Susan | 45 Rx | | | Aniki | 25 | Front squat | | Ron | ✅ Rx | |
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251229 PRE WOD SKILL (Reps) Pre-workout skill 1 set for max reps: Max unbroken double-unders or 2:00 max double-unders
| 1st | 178 Rx | Emily S Mon, Dec 29, 2025 | | 2nd | 175 Rx | Mari Mon, Dec 29, 2025 | | 3rd | 103 Rx | Lindsey C Mon, Dec 29, 2025 | | 1st | 223 Rx | Willy Mon, Dec 29, 2025 | | 2nd | 189 Rx | Jeremy Mon, Dec 29, 2025 | | 3rd | 156 Rx | Gavin Mon, Dec 29, 2025 |
| Willy | 223 Rx | Unbroken doubles | | Jeremy | 189 Rx | 165 unbroken | | Emily S | 178 Rx | 73 unbroken | | Mari | 175 Rx | 135 unbroken | | Gavin | 156 Rx | 57 unbroken | | Tom | 106 Rx | 46 unbroken | | Lindsey C | 103 Rx | 40 unbroken - 103 in 2:00 | | Mindy | 99 Rx | | | Robbie | 75 Rx | | | Evan B | 24 Rx | 24 unbroken | | Deanna | 238 | Singles | | Kelly S | 219 | Singles 114 unbroken | | Andrew | 200 | Single unders | | Rebecca P | 200 | Single doubles | | Kelly P | 200 | Single doubles | | Mariah | 200 | Singles | | Allan | 170 | Singles | | Taylor B | 165 | Single unders | | Lyndsie | 147 | Singles | | Ron | 100 | Unbroken singles | | Matt Bo | 78 | Single | | Mike | 75 | 44 unbroken | | Evan F | 52 | Singles | | Thomas C | 45 | row cals | | Kori | 32 | Unbroken doubles | | Eddie | 32 | Row cals | | Jake D | 32 | Double unders | | Pam | ✅ | Single unders | | Aniki | ✅ | Row | | Cecy | ✅ Rx | | | Susan | ✅ | Single unders | | Dale | :-) | scaled |
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251229 AT HOME WOD (Reps) At-home option: 5 sets for reps: :30 dumbbell reverse lunges, left :15 rest :30 dumbbell reverse lunges, right – Rest 2:15 between sets. – Use two dumbbells.
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251229 OPTIONAL STAMINA (Time) For time: 240/300-calorie C2 bike Notes -14:00-20:00. -Building stamina and endurance with a monostructural movement. -Move at a faster pace than you want to, shooting for somewhere around 75 RPMs. -Once you slow down a little bit, try to hold no lower than 65 RPMs for the remainder of the workout. Lactic acid will set in, but push through the discomfort and get familiar with how hard you can push your body.
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251229 OPTIONAL STRENGTH (Check In) 5 sets for completion: Sandbag carry (100 ft) (100/150 lb) 10 heavy Russian kettlebell swings – Rest 1:00 between sets. Notes -This should feel like a mini workout that elevates your heart rate with relatively heavy loads that make it challenging to move quickly. -Use a sandbag load that is challenging but allows you to complete the carry without breaking. -Use a heavier-than-usual kettlebell load for the swings. -Swing the kettlebell to around shoulder height.
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251229 OPTIONAL ACCESSORY (Check In) 5 sets: :40 strict handstand push-ups :20 rest :40 alternating dumbbell renegade rows :20 rest Notes -Choose a scaling option that allows you to perform 5-10 reps within the 40-second interval. -Choose a dumbbell load that allows you to perform renegade rows for most of the working interval.
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