Daily WOD

Mon, Jan 12

260112 METCON260112 AT HOME WOD260112 POST WOD ACCESSORY260112 OPTIONAL STAMINA260112 OPTIONAL STRENGTH

260112 METCON


(Time, Int, Sc)
For time:
400-m run
50 DB bench presses (35/50 lb)
400-m run
50 ring push-ups
400-m run
50 hand-release push-ups
400-m run

Rx2/Masters 55+:
400-m run
50 DB bench presses (25/35 lb)
400-m run
35 ring push-ups
400-m run
35 hand-release push-ups
400-m run

Rx3:
200-m run
30 DB bench presses (10/20 lb)
200-m run
30 ring push-ups, with rings pushed out to a steep incline
200-m run
30 hand-release push-ups from knees
200-m run

Intended Stimulus
-15:00-22:00.
-Challenge upper-body pushing stamina with an elevated heart rate from the run.
-Dumbbell bench presses in under 5:00; set of 15-20 reps to start.
-Ring push-ups and hand release push-ups each in under 4:00.
-Run efforts in under 2:30.


1st19:03 RxEmily S Mon, Jan 12, 2026
2nd26:11 RxLindsey C Mon, Jan 12, 2026
3rd26:30 RxCayla Mon, Jan 12, 2026
1st16:04 RxWilly Mon, Jan 12, 2026
2nd16:45 RxKim Mon, Jan 12, 2026
3rd16:50 RxGreg U Mon, Jan 12, 2026

Willy16:04 Rx
Kim16:45 Rx
Masters
Greg U16:50 Rx
Masters, row
Jeremy17:13 Rx
Eddie17:30 Rx
Master
Dale18:15 Rx
Master
Andrew18:55 Rx
Emily S19:03 Rx
Evan B19:23 Rx
Mike19:29 Rx
Jason B20:11 Rx
Justin U20:44 Rx
Thomas B21:00 Rx
Chad21:30 Rx
Tom22:32 Rx
Lindsey C26:11 Rx
The HRPU about killed me
Cayla26:30 Rx
Kayla13:44 Int
Caleb No14:46 Int
Veronica16:02 Int
Cooper s16:32 Int
40#
Adam16:42 Int
Thomas C18:10 Int
Row
Rebecca P18:15 Int
25lb for 20 reps
Robbie18:33 Int
Madelyne18:54 Int
Jessica L20:23 Int
Kori20:26 Int
Lyndsie20:26 Int
Mariah20:29 Int
Jeanne20:39 Int
25/20# bench
Trey W20:57 Int
Cooper T21:06 Int
Jenn21:15 Int
Christine21:24 Int
Rx reps
Jake D21:30 Int
Kelly S21:38 Int
Dana F22:21 Int
Allan22:30 Int
Taylor B22:51 Int
Deanna23:04 Int
Rx reps box push ups 25lb
Gavin24:16 Int
Rx reps 40lb
Elizabeth11:40 Sc
#15 DB
Melissa J12:30 Sc
Jenny14:40 Sc
Box push ups, 15#, ski
Pam14:51 Sc
Diane15:10 Sc
Candi18:26 Sc
Carlie19:08 Sc
Ron20:05 Sc
50s
Susan21:11 Sc
Row
Alicia21:28 Sc
RX2 wt/reps, but inclined ring push up
Megan M23:06 Sc
25lb Rx reps
Blake P13:17
Mod
Aniki13:37
scaled
Debra17:42
Scaled
Mark19:39
scaled
Megan S19:46
RX2 reps (20#,knee push ups)
John W20:17
Scale
Steven W✔️
scaled
Jen✔️
scaled
770-608-4635
101 Ethan Allen Drive
Dahlonega, Georgia 30533 (view larger map)

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2 months ago

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