Daily WOD
 | Wed, Apr 22 |  |
| 260422 PRE WOD | 260422 AT HOME WOD | 260422 OPTIONAL ACCESSORY | 260422 METCON |
260422 PRE WOD (Weight) Pre-workout build-up Every 4:00 x 4 sets: 8 overhead squats – Build to starting load.
| 1st | 110 Rx | Cayla Wed, Apr 22, 2026 | | 2nd | 105 Rx | Emily S Wed, Apr 22, 2026 | | 3rd | 95 Rx | Jessica T Wed, Apr 22, 2026 | | 1st | 195 Rx | Jeremy Wed, Apr 22, 2026 | | 2nd | 185 Rx | Matthew Wed, Apr 22, 2026 Ezra Wed, Apr 22, 2026 | | 3rd | 180 Rx | Willy Wed, Apr 22, 2026 |
| Jeremy | 195 Rx | | | Ezra | 185 Rx | | | Matthew | 185 Rx | | | Willy | 180 Rx | | | Thomas C | 175 Rx | | | Cooper T | 165 Rx | | | Tom | 165 Rx | | | Mike | 155 Rx | | | Thomas B | 145 Rx | | | Chad | 135 Rx | | | Blake P | 135 Rx | | | Cayla | 110 Rx | | | Emily S | 105 Rx | | | Jake D | 105 Rx | | | Gavin | 105 Rx | | | Greg U | 95 Rx | | | Jessica T | 95 Rx | | | Julia F | 80 Rx | | | Christine | 80 Rx | | | Drew | 75 Rx | | | Megan M | 75 Rx | | | Rylie | 75 Rx | | | Kim | 75 Rx | | | Kelly S | 75 Rx | | | Sarah B | 75 Rx | | | Kristen | 70 Rx | | | Deena | 70 Rx | | | Veronica | 65 Rx | | | Cecy | 55 Rx | | | Alicia | 55 Rx | | | Julie | 55 Rx | | | Maddy | 50 Rx | | | Deanna | 50 Rx | | | Lyndsie | 50 Rx | | | Madelyne | 47.5 Rx | | | Jeanne | 45 Rx | | | Gabriela | 40 Rx | | | Pam | 35 Rx | | | Eli | 35 Rx | | | Denisha | 35 Rx | | | Jen | 30 Rx | | | Brittaney | 30 Rx | | | Candi | 25 Rx | | | Alice | 25 Rx | | | Susan | 25 Rx | | | Melinda | 25 Rx | | | Diane | 20 Rx | | | Jessica L | 125 | Front squat | | Dale | 125 | Front Squat | | Connie | 25 | Front squat |
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260422 AT HOME WOD (Weight) At-home option: For load: Single-arm dumbbell overhead squat 8-8-8-8 – 4 reps per arm. Then … AMRAP 6: 40 odd-object overhead squats 30 deficit push-ups (2/4 in)
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260422 OPTIONAL ACCESSORY (Weight) 10 rounds: Sled push (50 ft) Sled pull (50 ft) – Rest 1:00 between rounds. Notes -Use a weight on the sled that you can keep moving for the entire 50 feet. This should not be something you can sprint with. Increase the loading across the 10 rounds as you see fit. -To pull the sled, attach a rope or a ring (with a strap) to the sled and backpedal 50 feet. -Each round should take no more than 90 seconds.
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260422 METCON (Rounds, Int, Sc) For load: Overhead squat 8-8-8-8 Then … AMRAP 6: 40 overhead squats (55/75 lb) 30 deficit push-ups (2/4 in) Scaled/Masters: Overhead squat 8-8-8-8 Then … AMRAP 6: 40 overhead squats (45/65 lb) 30 deficit push-ups (1/2 in) Foundations: Overhead squat 8-8-8-8 Then … AMRAP 6: 20 overhead squats (15/35 lb) 15 push-ups from the knees Intended Stimulus -Heavy lift with a spicy AMRAP finisher. -For the heavy lift, increase loads across each set and record the heaviest load successfully lifted from the rack. -2+ rounds in the 6:00 AMRAP. -AMRAP overhead squats in 1-3 sets and under 1:30. Take the bar from the ground. -Deficit push-ups in 2-4 sets and under 1:30.
| 1st | 1+22 Rx | Emily S Wed, Apr 22, 2026 | | 2nd | 1+20 Rx | Cayla Wed, Apr 22, 2026 | | 3rd | 1+14 Rx | Christine Wed, Apr 22, 2026 | | 1st | 2+12 Rx | Willy Wed, Apr 22, 2026 | | 2nd | 2+7 Rx | Jeremy Wed, Apr 22, 2026 | | 3rd | 1+55 Rx | Ezra Wed, Apr 22, 2026 |
| Willy | 2+12 Rx | | | Jeremy | 2+7 Rx | | | Ezra | 1+55 Rx | | | Justin U | 1+43 Rx | 113 Reps 45+25lb plate PU | | Tom | 1+33 Rx | | | Mike | 1+32 Rx | | | Thomas B | 1+31 Rx | | | Chad | 1+25 Rx | | | Emily S | 1+22 Rx | | | Cayla | 1+20 Rx | | | Thomas C | 1+19 Rx | | | Matthew | 1+16 Rx | | | Christine | 1+14 Rx | | | Greg U | 1+10 Rx | Masters | | Cooper T | 1+3 Rx | | | Gavin | 1 Rx | | | Sarah B | 0+48 Rx | | | Julia F | 1+28 Int | | | Rylie | 1+16 Int | 55#, 1in deficit pu | | Deena | 1+14 Int | | | Lyndsie | 1+10 Int | | | Jake D | 1+9 Int | | | Megan M | 1+ Int | | | Kelly S | 0+54 Int | | | Cecy | 3 Sc | 35# | | Pam | 3 Sc | | | Alice | 2+33 Sc | | | Alicia | 2+31 Sc | 35#, 2rds, then 20 back sq + 11 knee p/u | | Brittaney | 2+22 Sc | | | Diane | 2+10 Sc | | | Denisha | 2+8 Sc | 35lb | | Melinda | 2 Sc | | | Jessica T | 1+52 Sc | 55#, 1 in deficit knee pu | | Kristen | 1+25 Sc | 55#, 20 Push ups | | Susan | 1+20 Sc | | | Jeanne | 1+17 Sc | 35#, full reps | | Maddy | 1+10 Sc | | | Deanna | 1+9 Sc | 35lb | | Jen | 1+8 Sc | | | Drew | 1+5 Sc | 55#, 20 PUs | | Julie | 1 Sc | | | Veronica | 1 Sc | 40 OS# 45 _ 30 knee push up | | Madelyne | 1 Sc | 35lb, push ups | | Eli | 0+60 Sc | 30lb, 1.5inch push ups | | Gabriela | 0+35 Sc | | | Connie | 2 | scaled | | Jessica L | 1+25 | 55# front squat, 2 in deficit pu | | Dale | 1+19 | scaled | | Kim | 1+18 | scaled | | Blake P | 🥰 Rx | |
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