Daily WOD

Mon, Apr 6

Happy Birthday: Kayla
260406 METCON260406 AT HOME WOD260406 OPTIONAL BARBELL CYCLING260406 OPTIONAL SKILL

260406 METCON


(Time, Sc, Fnd)
Rx: For time:
800-m run
80 pull-ups
80 deadlifts (95/135 lb)
800-m run
– Partition the pull-up and deadlift reps any way.

Scaled/Masters: 800-m run
60 pull-ups
60 deadlifts (75/115 lb)
800-m run

Foundations: 3 rounds for time:
200-m run
20 jumping pull-ups
20 deadlifts (35/45 lb)
200-m run

Intended Stimulus
-15:00-20:00.
-Longer, grippy grind; athlete's choice of rep partitioning.
-Deadlifts and pull-ups in sets of 8+ throughout.
-Each run effort between 3:30-4:30.


1st16:45 RxOlivia M Mon, Apr 6, 2026
2nd17:05 RxMari Mon, Apr 6, 2026
3rd19:10 RxRobbie Mon, Apr 6, 2026
1st13:22 RxWilly Mon, Apr 6, 2026
2nd16:03 RxJeremy Mon, Apr 6, 2026
3rd18:49 RxMike Mon, Apr 6, 2026

Willy13:22 Rx
Jeremy16:03 Rx
Olivia M16:45 Rx
Mari17:05 Rx
Mike18:49 Rx
Robbie19:10 Rx
Masters
Caleb Nu19:30 Rx
Emily S19:32 Rx
Chad20:00 Rx
Caleb No21:37 Rx
Deanna22:18 Rx
Kelly P22:30 Rx
Christine22:37 Rx
Thomas C22:39 Rx
Evan B22:55 Rx
Kayla23:20 Rx
Greg U23:21 Rx
Lindsey C23:34 Rx
Matthew23:45 Rx
Dale27:11 Rx
Masters 60 cal; 115#
Jake D29:11 Rx
Andrew18:58 Sc
135#
Gavin20:02 Sc
60 Deadlift @ 135, 60 pull-ups, all else Rx
Drew20:58 Sc
#135
Alex A23:42 Sc
135#, 60 cal air bike
Mindy23:48 Sc
Madelyne24:16 Sc
RX reps
Kelly S25:14 Sc
RX weight
Alex S26:00 Sc
RX weight
Tori17:40 Fnd
800m, 60 reps, 65#
Elizabeth19:12 Fnd
55#, 60 reps, pull-ups
John W19:39 Fnd
60 reps
Jen19:48 Fnd
banded PUs
Denisha20:09 Fnd
Scale reps and banded pull ups
Maddy21:13 Fnd
Banded PUs
Pam21:22 Fnd
600m, 60 reps, 55#
Veronica22:22 Fnd
RX reps and weights
Lyndsie22:32 Fnd
Rx2 reps Banded pull ups
Taylor A23:03 Fnd
65lb RX reps, jumping/banded pull ups
Carlie24:25 Fnd
Rx2 reps: #95, banded PU
Eddie24:38 Fnd
RX reps
Alex D25:17 Fnd
RX reps and weight
Deena26:01 Fnd
95#, total 1000m run, banded PUs and legs to parallel
Steven W19:00
#95
Jason B🏋️
Traditional Strength Training
Caroline💪🏻
scaled
Susan💪🏻 Fnd
770-608-4635
101 Ethan Allen Drive
Dahlonega, Georgia 30533 (view larger map)

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