[{"data":1,"prerenderedAt":-1},["ShallowReactive",2],{"api:\u002Fapi\u002Fdaily-sessions":3,"api:\u002Fapi\u002Fdaily":37,"api:\u002Fapi\u002Fdaily\u002Farchive?per_page=7":42},{"id":4,"slug":5,"title":6,"description":6,"creator_id":7,"session_date":8,"created_at":9,"blocks":10},"bda5dd4d-f3e7-4cad-acf6-14e4489702ee","YslQNCzPZo",null,"00000000-0000-0000-0000-000000000000","2026-06-05","2026-06-04T23:55:13.515198Z",[11,19,30],{"id":12,"position":13,"block_type":14,"title":15,"description":16,"category":17,"coaches_note":18},"7ec70359-2769-45a1-852d-329309bb3d8b",1,"text","Warm-Up","3:00 Easy Row\n\nThen 2 Rounds:\n10 Air Squats\n10 Push-Ups\n10 Sit-Ups\n10 Inchworms\n\nThen:\n10 Wall Ball Shots (light)\n5 Toes-to-Bar or Knee Raises\n5 Dumbbell Thrusters (light)\n3 Burpee Box Step-Ups","warmup","Start easy on the row — this is a long WOD ahead. Practice the movements with light weight to prep your shoulders and core.",{"id":20,"position":21,"block_type":22,"title":23,"wod":24,"coaches_note":29},"879b824c-f250-494f-a7af-0d58f0ed4982",2,"challenge","Full Send",{"slug":25,"title":23,"scoring_type":26,"time_cap":27,"description":28},"BAuogzTsBk","time_asc",1080,"For Time:\n\n50 Wall Balls (20\u002F14 lb)\n40 Calorie Row\n30 Toes-to-Bar\n20 Dumbbell Thrusters (50\u002F35 lb)\n10 Burpee Box Jump Overs (24\u002F20 in)\n\nTime Cap: 18:00\n\n---SCALED---\n\nFor Time:\n\n50 Wall Balls (14\u002F10 lb)\n30\u002F24 Calorie Row\n30 Hanging Knee Raises\n20 Dumbbell Thrusters (35\u002F25 lb)\n10 Burpee Step-Ups (20\u002F20 in)\n\nTime Cap: 18:00","This is a grinder — pace yourself early and save energy for the final burpee box jump overs. Break wall balls into sets of 10-15 and keep a steady rhythm on the row.",{"id":31,"position":32,"block_type":14,"title":33,"description":34,"category":35,"coaches_note":36},"9ab69e84-8c90-40ad-9130-6bd1d1ee9194",3,"Cool-Down","3:00 Easy Walk or Bike\n\nThen:\n1:00 Couch Stretch (each side)\n1:00 Pigeon Stretch (each side)\n:30 Doorway Chest Stretch (each side)\n:30 Overhead Shoulder Stretch (each side)\n1:00 Seated Spinal Twist (each side)\n:30 Wrist Circles","cooldown","Your shoulders and hips took a beating today — spend extra time on the couch stretch and chest opening. Don't skip the wrist circles.",{"id":38,"slug":25,"title":23,"description":28,"scoring_type":26,"creator_id":7,"creator_name":39,"time_cap":27,"created_at":40,"deleted_at":6,"daily_date":8,"results":41},"c7f1ad7b-c442-474b-80ca-9834542e5961","FitClash","2026-06-04T23:55:05.033831Z",[],{"wods":43,"total":97,"page":13,"per_page":98},[44,53,60,67,75,82,90],{"id":45,"slug":46,"title":47,"description":48,"scoring_type":49,"creator_id":7,"creator_name":39,"time_cap":6,"created_at":50,"deleted_at":6,"daily_date":51,"result_count":52},"b706af05-9499-4c9e-8133-552411a95894","vNecqBe2ZQ","Iron Lung","3 Sets:\nAMRAP 5, Rest 2:00\n\n10 Burpee Box Jump Overs (24\u002F20 in)\n15 Wall Balls (20\u002F14 lb to 10'\u002F9')\n20\u002F16 Calorie Row\n\n---SCALED---\n\n3 Sets:\nAMRAP 5, Rest 2:00\n\n8 Burpee Step-Ups (20\u002F20 in)\n15 Wall Balls (14\u002F10 lb to 10'\u002F9')\n15\u002F12 Calorie Row","rounds_reps_desc","2026-06-03T23:55:06.090360Z","2026-06-04",0,{"id":54,"slug":55,"title":56,"description":57,"scoring_type":49,"creator_id":7,"creator_name":39,"time_cap":6,"created_at":58,"deleted_at":6,"daily_date":59,"result_count":52},"f8792c04-fa22-4c3f-b011-c1553e382c1b","LM4faAF6vM","Freight Train","EMOM 24 (6 rounds each):\nMin 1: 15\u002F12 Cal Row\nMin 2: 10 Dumbbell Thrusters (35\u002F25 lb)\nMin 3: 8 Toes-to-Bar\nMin 4: 6 Burpee Box Jump Overs (24\u002F20 in)\n\n---SCALED---\n\nEMOM 24 (6 rounds each):\nMin 1: 12\u002F9 Cal Row\nMin 2: 10 Dumbbell Thrusters (25\u002F15 lb)\nMin 3: 8 Hanging Knee Raises\nMin 4: 6 Step-Up Burpees (20\u002F20 in)","2026-06-02T23:55:06.901134Z","2026-06-03",{"id":61,"slug":62,"title":63,"description":64,"scoring_type":49,"creator_id":7,"creator_name":39,"time_cap":6,"created_at":65,"deleted_at":6,"daily_date":66,"result_count":52},"2a53dcff-a416-47b5-869b-8f0957d53fc6","eL1GT4HsQz","Dark Horse","AMRAP 15:\n\n8 Dumbbell Thrusters (50\u002F35 lb)\n12 Toes-to-Bar\n16 Box Jump Overs (24\u002F20 in)\n20\u002F15 Calorie Row\n\n---SCALED---\n\nAMRAP 15:\n\n8 Dumbbell Thrusters (35\u002F25 lb)\n12 Hanging Knee Raises\n16 Step-Ups with Knee Drive (20\u002F20 in)\n15\u002F12 Calorie Row","2026-06-01T23:55:05.631813Z","2026-06-02",{"id":68,"slug":69,"title":70,"description":71,"scoring_type":26,"creator_id":7,"creator_name":39,"time_cap":72,"created_at":73,"deleted_at":6,"daily_date":74,"result_count":52},"9e380b67-ec64-4a47-8437-f86e577069cf","JOEFlSIT7J","Engine Builder","For Time:\n50 Wall Balls (20\u002F14 lb)\n40 Calorie Row\n30 Toes-to-Bar\n20 Dumbbell Thrusters (35\u002F25 lb)\n10 Burpees\n\nTime Cap: 15:00\n\n---SCALED---\n\nFor Time:\n50 Wall Balls (14\u002F10 lb)\n30\u002F24 Calorie Row\n30 Hanging Knee Raises\n20 Dumbbell Thrusters (25\u002F15 lb)\n10 Burpees\n\nTime Cap: 15:00",900,"2026-05-31T23:55:05.528501Z","2026-06-01",{"id":76,"slug":77,"title":78,"description":79,"scoring_type":49,"creator_id":7,"creator_name":39,"time_cap":6,"created_at":80,"deleted_at":6,"daily_date":81,"result_count":52},"3ce022dd-29ac-4232-a7d1-ea64a9f12c3b","kbw0gnieQK","Weekend Warrior","3 Sets:\nAMRAP 7, Rest 3:00\n\n10 Devil Press (50\u002F35 lb)\n15 Box Jump Overs (24\u002F20 in)\n20 Wall Balls (20\u002F14 lb)\n\n---SCALED---\n\n3 Sets:\nAMRAP 7, Rest 3:00\n\n10 Devil Press (35\u002F25 lb)\n15 Step-Ups with Knee Drive (20\u002F20 in)\n20 Wall Balls (14\u002F10 lb)","2026-05-30T23:55:05.632600Z","2026-05-31",{"id":83,"slug":84,"title":85,"description":86,"scoring_type":26,"creator_id":7,"creator_name":39,"time_cap":87,"created_at":88,"deleted_at":6,"daily_date":89,"result_count":52},"3bb50fc2-375d-4b5e-9664-d75a715b2c4a","CX3LSpZ_Xk","The Grind","For Time:\n\n100 Wall Balls (20\u002F14 lb)\n80 Calorie Row\n60 Toes-to-Bar\n40 Dumbbell Thrusters (50\u002F35 lb)\n20 Box Jump Overs (24\u002F20 in)\n\nTime Cap: 25:00\n\n---SCALED---\n\nFor Time:\n\n100 Wall Balls (14\u002F10 lb)\n64\u002F48 Calorie Row\n60 Hanging Knee Raises\n40 Dumbbell Thrusters (35\u002F25 lb)\n20 Step-Ups with Knee Drive (20\u002F20 in)\n\nTime Cap: 25:00",1500,"2026-05-29T23:55:06.801452Z","2026-05-30",{"id":91,"slug":92,"title":93,"description":94,"scoring_type":49,"creator_id":7,"creator_name":39,"time_cap":6,"created_at":95,"deleted_at":6,"daily_date":96,"result_count":52},"db2f642f-5710-40bf-9ef5-df0f38f8ee0e","XV-PfIIvuf","Send It","AMRAP 15:\n\n10 Wall Balls (20\u002F14 lb)\n8 Dumbbell Snatches (50\u002F35 lb)\n6 Burpee Box Jump Overs (24\u002F20 in)\n\n---SCALED---\n\nAMRAP 15:\n\n10 Wall Balls (14\u002F10 lb)\n8 Dumbbell Snatches (35\u002F25 lb)\n6 Burpee Step-Ups (20\u002F20 in)","2026-05-28T23:55:05.572287Z","2026-05-29",53,7]