Daily WOD
 | Tue, Apr 7 |  |
 | Happy Birthday: Isabel |
| 260407 METCON | 260407 POST WOD ACCESSORY | 260407 OPTIONAL STRENGTH | 260407 OPTIONAL ACCESSORY |
260407 METCON
(Rounds, Int, Sc)
Rx: AMRAP 15:
3 wall walks
15 burpees
60 double-unders
Scaled/Masters: 2 wall walks
15 burpees
40 double-unders
Foundations: 3 rounds:
3 inchworm + push-ups
10 burpees or up-downs
40 single-unders
– Rest 1:00 between rounds.
Intended Stimulus
-4-6 rounds for most; advanced athletes 6+.
-Wall walks in under 1:00.
-Burpees in under 1:00 to start; never more than 1:30.
-Double-unders in under 1:00 to start; never more than 1:30.
Wall walks will impact burpee speed as this one goes on.
| 1st | 5+8 Rx | Olivia M Tue, Apr 7, 2026 | | 2nd | 3 + 23 Rx | Megan M Tue, Apr 7, 2026 | | 3rd | 5+10 Int | Madelyne Tue, Apr 7, 2026 | | 1st | 8+1 Rx | Willy Tue, Apr 7, 2026 | | 2nd | 5+22 Rx | Matthew Tue, Apr 7, 2026 | | 3rd | 5+11 Rx | Caleb Nu Tue, Apr 7, 2026 |
| Willy | 8+1 Rx | | | Matthew | 5+22 Rx | | | Caleb Nu | 5+11 Rx | | | Olivia M | 5+8 Rx | | | Mike | 4+18 Rx | | | Thomas B | 4+15 Rx | | | Caleb No | 4+1 Rx | | | Jake D | 4 Rx | | | Andrew | 4 Rx | | | Tom | 3+58 Rx | | | Megan M | 3 + 23 Rx | | | Chad | 3+18 Rx | | | Evan B | 3+3 Rx | | | John R | 3+2 Rx | | | Madelyne | 5+10 Int | | | Justin U | 5+1 Int | RX SU | | Cayla | 4+3 reps Int | @SSFD 3 WW/15 burpees/45 DUs | | Elizabeth | 6+8 Sc | 2 WW, 10 burpees, 60 SU | | Kayla | 6+7 Sc | Rx but su | | Deanna | 5+5 Sc | Rx reps, 120 su | | Adam | 5 Sc | 2 WW | | Alex S | 4 Sc | Rx but su | | Drew | 3+40 Sc | Singles | | Kelly P | 3+27 Sc | Scaled but 20 du | | Madison B | 3+10 Sc | PWW, 15 burpees, SU | | Morgan w | 3 Sc | | | Alex D | 2 + 29 Sc | 20 du, 2 partial wall walk | | Rylie | 4 | Rx but 40 DU |
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260407 POST WOD ACCESSORY
(Check In)
4 rounds:
:20 hollow rock
:10 rest
:20 Superman hold
:10 rest
| Drew | Yes | | | Chad | Yes | | | Mike | Yes | | | Jake D | Yes | | | Rylie | Yes | | | Elizabeth | Yes | | | Adam | Yes | | | Madison B | Yes | | | Olivia M | Yes | | | Megan M | Yes | | | Tom | Yes | | | Kelly P | Yes | | | Kayla | Yes | | | Alex D | Yes | | | Evan B | Yes | | | Willy | Yes | | | Caleb No | Yes | | | Thomas B | Yes | | | Matthew | Yes | | | Madelyne | Yes | | | Alex S | Yes | | | Deanna | Yes | | | Morgan w | Yes | | | John R | Yes | |
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260407 OPTIONAL STRENGTH
(Time)
For time:
800-meter sled drag (25/45 lb)
Notes
-Attach a rope or a ring strap to the sled. As you face the sled, grab the rope or ring strap and walk backward to accumulate 800 meters.
-The weight should allow for a smooth, steady pace across the entire 800-meter effort. You may have to stop 3-4 times, but go unbroken, if possible!
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260407 OPTIONAL ACCESSORY
(Time)
On a 15:00 clock:
Front and back lever practice
– Rest as needed between efforts.
Notes
-Front lever | Front of your body facing the rings.
-Back lever | Back side of your body facing the rings.
-For both movements, start from an inverted hang on the rings, squeeze your abs and glutes hard, and slowly lower yourself into the desired position while keeping your body in a straight line.
-Don’t be discouraged if the first few times you pass right through the position without being able to stop.
-If you can’t stop yourself from reaching the ground with your feet before you let go of the rings.
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