Daily WOD

Mon, Feb 9

260209 METCON260209 POST WOD ACCESSORY260209 AT HOME WOD260209 OPTIONAL STAMINA260209 OPTIONAL BARBELL CYCLING

260209 METCON


(Reps, Int, Sc)
EMOM 20:
Min. 1 | Max strict pull-ups
Min. 2 | Max strict ring dips
Min. 3 | Max AbMat sit-ups
Min. 4 | Rest

Rx2:
Min. 1 | Max strict pull-ups + banded pull-ups
Min. 2 | Max strict ring dips + banded ring dips
Min. 3 | Max AbMat sit-ups
Min. 4 | Rest
– Athletes should not exceed 7-reps of pull-ups or dips in each set.

Rx3:
Min. 1 | 7 foot-assisted pull-ups
Min. 2 | 7 foot-assisted ring dips
Min. 3 | 10 AbMat sit-ups
Min. 4 | Rest

Masters 55+ option:
Same as Rx’d

Intended Stimulus
-Gymnastics strength and stamina day.
-Upper-body pull, upper-body push, and midline flexion movement functions.
-Perform as many reps as possible within each minute.
-Minimum targets: 7 pull-ups, 7 ring dips, and 15 sit-ups.


1st201 RxCecy Mon, Feb 9, 2026
2nd363 IntDeanna Mon, Feb 9, 2026
3rd261 IntChristine Mon, Feb 9, 2026
Elizabeth Mon, Feb 9, 2026
1st294 RxThomas B Mon, Feb 9, 2026
2nd288 RxMatthew Mon, Feb 9, 2026
3rd280 RxWilly Mon, Feb 9, 2026

Thomas B294 Rx
Matthew288 Rx
Willy280 Rx
16Min EMOM 81, 64, 64, 71
Jeremy274 Rx
Caleb Nu269 Rx
63-54-52-50-50
Andrew265 Rx
Mike262 Rx
Kim260 Rx
John R255 Rx
Justin U235 Rx
Gavin234 Rx
Thomas C232 Rx
Tom230 Rx
Evan B230 Rx
Adam225 Rx
Cecy201 Rx
Jake D197 Rx
Greg U195 Rx
Jason B187 Rx
Deanna363 Int
Elizabeth261 Int
Green pull-up, red dip
Christine261 Int
Blue pullup, red dip
Diane256 Int
Red pull-up, blue dip
Kelly P248 Int
Rebecca P246 Int
Madelyne242 Int
Hope237 Int
Cooper T235 Int
Minor foot assisted
Lindsey C234 Int
Blue pull-ups, red dips
Rylie228 Int
Blue pull-up and dip
Taylor A227 Int
Kelly S226 Int
Mindy225 Int
Red pull-up and dip
Veronica222 Int
Lyndsie222 Int
Pam221 Int
Blue and red pull-ups, blue dips
Cayla211 Int
Blue, red/red
Erika R196 Int
Red pull-up and dip
Alicia196 Int
Blue/red
Susan194 Int
Green pull-up, blue dip
Carlie185 Int
Harley185 Int
Mark173 Int
Green pull-up, red dip
Kayla164 Int
Karis162 Int
Green
Evan F140 Int
Chad134 Int
Candi126 Int
Green pull-up, blue dip
David F118 Int
Matt Bo97 Int
Alex D264 Sc
Debra240 Sc
Jen229 Sc
Denisha225 Sc
Mariah205 Sc
Melinda201 Sc
John W165 Sc
Steven W163 Sc
Caroline152 Sc
Aniki150 Sc
Gabriela150 Sc
Kristen149 Sc
1.blue/green bands 2. blue band 3. max situps
Blake P235
Push ups for dips
Eric H149
scaled
Megan S✅
26cal bike, 80 lunges, 100 sit ups
Dana F✅
Mod Wod at home
770-608-4635
101 Ethan Allen Drive
Dahlonega, Georgia 30533 (view larger map)

5.0

98 reviews

Lyndsie Williams


2 months ago

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2 months ago

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2 months ago

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2 months ago

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Dale Auten


a year ago

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