Daily WOD
 | Mon, Mar 30 |  |
| 260330 METCON | 260330 POST WOD ACCESSORY | 260330 OPTIONAL STAMINA | 260330 OPTINOAL ACCESSORY |
260330 METCON (Reps, Sc, Fnd) RX: For reps: Tabata air squats Tabata push-ups Tabata AbMat sit-ups Tabata walking lunges – Each Tabata is 8 rounds of :20 of work and :10 of rest. Scaled: Same as Rx’d Foundations: Reverse Tabata air squats Reverse Tabata push-ups Reverse Tabata AbMat sit-ups Reverse Tabata walking lunges – Each reverse Tabata is 8 rounds of :10 of work and :20 of rest. Intended Stimulus -256-640 reps; 8-20 reps per interval. -Score is total reps. -:20 of work and :10 of rest for 8 sets of each movement. -All-out effort at the start of each Tabata; hang on as long as possible.
| 1st | 492 Rx | Mari Mon, Mar 30, 2026 | | 2nd | 441 Rx | Deanna Mon, Mar 30, 2026 | | 3rd | 399 Rx | Christine Mon, Mar 30, 2026 | | 1st | 493 Rx | Justin U Mon, Mar 30, 2026 | | 2nd | 426 Rx | Thomas B Mon, Mar 30, 2026 | | 3rd | 394 Rx | John R Mon, Mar 30, 2026 |
| Justin U | 493 Rx | | | Mari | 492 Rx | | | Deanna | 441 Rx | | | Thomas B | 426 Rx | | | Christine | 399 Rx | | | John R | 394 Rx | | | Caleb No | 388 Rx | | | Mike | 385 Rx | | | Gavin | 385 Rx | | | Katie E | 379 Rx | | | Scott P | 375 Rx | | | Emily S | 365 Rx | | | Tom | 365 Rx | | | Kayla | 364 Rx | | | Madelyne | 364 Rx | | | Jessica L | 361 Rx | | | Elizabeth | 361 Rx | | | Veronica | 357 Rx | | | Cooper T | 356 Rx | | | Megan M | 352 Rx | | | Ezra | 352 Rx | | | Deena | 352 Rx | | | Julia F | 351 Rx | | | Dale | 350 Rx | 108,55,88,99 my weakness is obvious😁 | | Evan B | 347 Rx | | | Jake D | 340 Rx | | | Cecy | 340 Rx | | | Taylor A | 340 Rx | | | Baxter | 337 Rx | | | Greg U | 337 Rx | | | Andrew | 336 Rx | | | Jemma | 335 Rx | | | Maddy | 330 Rx | | | Chad | 328 Rx | | | Alicia | 328 Rx | | | Mindy | 327 Rx | | | Erika R | 327 Rx | | | Lindsey C | 326 Rx | | | Jason B | 321 Rx | | | Jenn | 314 Rx | | | Ron | 310 Rx | | | Kelly S | 306 Rx | | | Alex D | 298 Rx | | | Megan S | 292 Rx | | | Sam | 283 Rx | | | Drew | 275 Rx | | | Blake P | 267 Rx | | | Emily Bo | 266 Rx | | | McKenzie | 258 Rx | | | Candi | 240 Rx | | | Jessica T | 372 Sc | knee Push ups | | Dana F | 364 Sc | | | Lyndsie | 347 Sc | | | Rylie | 345 Sc | knee push ups | | Jen | 328 Sc | Push up on incline | | Alice | 320 Sc | | | Pam | 287 Sc | | | John W | 279 Sc | | | Breanna | 276 Sc | | | Aniki | 273 Sc | | | Grace | 272 Sc | | | Debra | 267 Sc | | | Denisha | 262 Sc | | | David R | 225 Sc | knee push ups | | Eddie | 223 Sc | | | Steven W | 216 Sc | Some knee push ups | | Caroline | 197 Sc | | | Susan | 180 Sc | | | Adam | :-) | scaled |
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260330 POST WOD ACCESSORY (Check In) Post-workout accessory Accumulate: 30 alternating low-ring arm extensions, to the side 30 alternating low-ring arm extensions, overhead
| Lindsey C | Yes | YES I DID ALL OF THEM | | Tom | Yes | | | Kelly S | Yes | SO DID I!! | | Deena | Yes | | | Alex D | Yes | | | Dana F | Yes | | | John W | Yes | | | Evan B | Yes | | | Veronica | Yes | | | Thomas B | Yes | | | Madelyne | Yes | | | Caleb No | Yes | | | Jemma | Yes | | | Jenn | Yes | | | Lyndsie | Yes | | | Emily Bo | Yes | | | Denisha | Yes | | | Grace | Yes | | | Gavin | Yes | | | Deanna | Yes | | | Taylor A | Yes | | | Alicia | Yes | |
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260330 OPTIONAL STAMINA (Time) For time: 200-meter run 400-meter sled drag (25/45 lb) 200-meter run 400-meter sled push 200-meter run Notes -Plan to complete this workout in 20 minutes or less. -Attach a rope or a ring strap to the sled; then, as you face the sled, grab the rope or ring strap and walk backward to accumulate 400 meters. -For both movements, the weight should allow for a smooth, steady pace across the entire distance. You may have to stop 2-3 times, but go unbroken if you can!
| Thomas B | 17:20 | Did only 100m of push and said “Yeah, Naw” |
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260330 OPTINOAL ACCESSORY (Check In) EMOM 15: Min. 1 | :40 dumbbell Romanian deadlifts (35/50 lb) Min. 2 | :40 hollow hold Min. 3 | :40 banded side steps Notes -Finish off your core and posterior chain with 15 minutes of 40 seconds of work followed by 20 seconds of rest. During the work intervals, move with purpose and control. Take your time and feel which muscles you’re recruiting as you focus on completing the best range of motion possible. The dumbbell weight for today should be light to moderate.
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