Daily WOD
 | Tue, Feb 24 |  |
| 260224 METCON | 260224 POST WOD ACCESSORY | 260224 AT HOME WOD | 260224 OPTIONAL STRENGTH | 260224 OPTIONAL SKILL | Other Results |
260224 METCON
(Time, Sc, Fnd)
For time:
60/75-cal row
21 back squats (125/185 lb)
60/75-cal row
15 back squats
60/75-cal row
9 back squats
Rx2/Masters: 45/60-cal row
21 back squats (95/135 lb)
45/60-cal row
15 back squats
45/60-cal row
9 back squats
Rx3: 21/30-cal row
21 back squats (35/45 lb)
21/30-cal row
15 back squats
21/30-cal row
9 back squats
Intended Stimulus
-15:00-22:00.
-Row calories in 3:30-5:30.
-Back squats in under 2:00 and 2 sets or less.
-Barbell may come from the rack if available.
-Mix of longer monostructural efforts, while moving a moderate to heavy barbell.
| 1st | 16:47 Rx | Emily S Tue, Feb 24, 2026 | | 2nd | 19:34 Rx | Cayla Tue, Feb 24, 2026 | | 3rd | 20:20 Rx | Lindsey C Tue, Feb 24, 2026 | | 1st | 15:41 Rx | Jeremy Tue, Feb 24, 2026 | | 2nd | 16:50 Rx | Ezra Tue, Feb 24, 2026 | | 3rd | 17:46 Rx | Matthew Tue, Feb 24, 2026
Willy Tue, Feb 24, 2026 |
| Jeremy | 15:41 Rx | | | Emily S | 16:47 Rx | | | Ezra | 16:50 Rx | | | Willy | 17:46 Rx | Ski | | Matthew | 17:46 Rx | | | Tom | 18:47 Rx | | | Jason | 19:33 Rx | | | Cayla | 19:34 Rx | Solo Wod @SSFD (60/125#) | | Caleb Nu | 19:43 Rx | Ski | | Lindsey C | 20:20 Rx | | | Mike | 20:41 Rx | | | Chad | 23:53 Rx | | | Jessica T | 14:16 Sc | | | Katie E | 14:32 Sc | | | Jessica L | 14:47 Sc | | | Kori | 15:03 Sc | | | Evan B | 15:29 Sc | Ski | | Alex A | 16:25 Sc | | | Julia F | 16:36 Sc | Bike | | Megan M | 16:47 Sc | | | Deanna | 17:29 Sc | | | Cooper T | 17:44 Sc | Rx cals | | Thomas B | 17:52 Sc | Ski | | Andrew | 18:17 Sc | Ski-erg | | Alicia | 18:30 Sc | | | Kayla | 18:37 Sc | | | Jake D | 18:41 Sc | | | Justin U | 20:35 Sc | 75c Row 135#BS | | Kelly S | 21:05 Sc | Ski | | Veronica | 11:06 Fnd | 55#, bike | | Gabriela | 11:36 Fnd | 40# | | Melinda | 15:38 Fnd | 35cal | | Grace | 16:15 Fnd | 35cal, 60# | | Mindy | 16:37 Fnd | | | Taylor B | 16:38 Fnd | 45cal, 75# | | Rebecca P | 17:00 Fnd | 65#, 45 cals | | Kelly P | 18:14 Fnd | 45cal, 65# | | Dana F | 20:45 Fnd | 45 cals/85# | | Jen | 21:09 Fnd | 60 cals, 60# | | Steven W | 23:02 Fnd | |
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260224 POST WOD ACCESSORY
(Check In)
Post-workout accessory
Accumulate:
75 GHD hip extensions
| Emily S | Yes | yes | | Katie E | Yes | | | Lindsey C | Yes | | | Jeremy | Yes | Yes | | Megan M | Yes | | | Matthew | Yes | |
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260224 AT HOME WOD
(Time)
At-home option:
For time:
800-meter run
21 dumbbell squats (35/50 lb)
800-meter run
15 dumbbell squats (35/50 lb)
800-meter run
9 dumbbell squats (35/50 lb)
– Use two dumbbells.
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260224 OPTIONAL STRENGTH
(Check In)
For time:
800-meter sled drag (25/45 lb)
Notes
-Attach a rope or a ring strap to the sled. Face the sled and grab the rope or ring strap, then walk backward to accumulate 800 meters.
-Choose a load that allows for a smooth, steady pace across the entire distance. -You may have to stop 3-4 times, but if you can go unbroken, go for it!
-If you do not have a sled, perform 100 double-dumbbell box step-ups to a 20-inch box. The Rx’d loading is 15/25 lb. -However, you should use a load that you can perform at least 25 reps unbroken before taking a break.
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260224 OPTIONAL SKILL
(Check In)
3 sets:
10 strict toes-to-bars
20 GHD back extensions
– Rest as needed between sets.
Notes
-Prioritize technique over speed. If your movement is solid, pick up the pace.
-Remember, the back extension is a controlled movement that focuses on purposefully surrendering the lumbar spine and then regaining its rigid position one vertebra at a time.
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