DAILY WOD
 | Mon, Jan 5
Today | |
| 260105 METCON | 260105 AT HOME WOD | 260105 OPTIONAL SKILL | 260105 OPTIONAL ACCESSORY | Other Results |
260105 METCON (Weight) On a 20:00 clock: Build to a 1-rep-max snatch Intended Stimulus: - Heavy day relative to each athlete's capacity. - Jan. CAP benchmark. - Compare to 250716. - At least 6 heavy lifts; no more than 10. - Increase loading across each lift as you are able.
| 1st | 145 Rx | Nidia Wed, Jul 16, 2025 | | 2nd | 135 Rx | Kherri Wed, Jul 16, 2025 | | 3rd | 122.5 Rx | Emily S Mon, Dec 29, 2025 | | 1st | 230 Rx | Jeremy Wed, Jul 16, 2025 | | 2nd | 200 Rx | Willy Wed, Jul 16, 2025 | | 3rd | 190 Rx | Chad Today! |
| Chad | 190 Rx | | | Eric H | 135 Rx | | | Emily S | 120 Rx | | | Steven W | 115 Rx | | | Greg U | 115 Rx | | | Jessica T | 110 Rx | | | Rylie | 100 Rx | | | Kori | 95 Rx | | | Megan S | 80 Rx | | | Mindy | 65 Rx | | | Jen | 60 Rx | | | Debra | 35 Rx | | | Andrew | 135 | Power clean triple | | Justin U | ✔️ | Alt Wod Clean Complex 165# | | Adam | More than mike Rx | | | Emily Bo | 9:00am...3 2 1 GO! | | Cecy | 9:00am...65Rx (PR)  | | Pam | 9:00am...52.5Rx (PR)  | | Christine | 9:00am...85Rx (PR)  | | Lindsey C | 9:00am...100Rx (PR)  | | Ron | 9:00am...3 2 1 GO! | | Chrissy | 9:00am...3 2 1 GO! | | Elizabeth | 9:00am...3 2 1 GO! | | Cooper T | 9:00am...3 2 1 GO! | | Willy | 9:00am...200Rx (PR)  | | Trey W | 9:00am...3 2 1 GO! |
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260105 AT HOME WOD (Reps) At-home option: EMOM 20: Min. 1 | 3 burpees + max vertical jump Min. 2 | :30 max-reps alternating dumbbell squat snatches (35/50 lb) – Use one dumbbell.
| Emily Bo | 9:00am...3 2 1 GO! | | Cecy | 9:00am...3 2 1 GO! | | Pam | 9:00am...3 2 1 GO! | | Christine | 9:00am...3 2 1 GO! | | Lindsey C | 9:00am...3 2 1 GO! | | Ron | 9:00am...3 2 1 GO! | | Chrissy | 9:00am...3 2 1 GO! | | Elizabeth | 9:00am...3 2 1 GO! | | Cooper T | 9:00am...3 2 1 GO! | | Willy | 9:00am...3 2 1 GO! | | Trey W | 9:00am...3 2 1 GO! |
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260105 OPTIONAL SKILL (Reps) 5 x 3:00 rounds for reps of: 200/250-meter ski Max-reps unbroken handstand push-ups Notes -Ski at a moderate pace, reducing the distance if necessary to finish comfortably in under 1:15. -Immediately kick up into a handstand and perform a single set of unbroken handstand push-ups. -Stay consistent with around 3 reps across the first 4 sets. -Finish the final set with a true maximum effort. -Scale the handstand push-ups to pike push-ups or standing dumbbell shoulder presses.
| Kori | ✔️ Rx | | | Emily Bo | 9:00am...3 2 1 GO! | | Cecy | 9:00am...3 2 1 GO! | | Pam | 9:00am...3 2 1 GO! | | Christine | 9:00am...3 2 1 GO! | | Lindsey C | 9:00am...3 2 1 GO! | | Ron | 9:00am...3 2 1 GO! | | Chrissy | 9:00am...3 2 1 GO! | | Elizabeth | 9:00am...3 2 1 GO! | | Cooper T | 9:00am...3 2 1 GO! | | Willy | 9:00am...3 2 1 GO! | | Trey W | 9:00am...3 2 1 GO! |
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260105 OPTIONAL ACCESSORY (Check In) 3 sets: 10 dumbbell windmills/arm 20 GHD hip extensions :30 GHD hip extension hold Notes -Use a dumbbell or kettlebell for the windmills that allows you to perform 10 unbroken reps. -If you do not have a GHD, perform good mornings for the hip extensions and a plank hold for the hip extension hold.
| Kori | Yes | Yes | | Emily Bo | 9:00am...3 2 1 GO! | | Cecy | 9:00am...3 2 1 GO! | | Pam | 9:00am...3 2 1 GO! | | Christine | 9:00am...3 2 1 GO! | | Lindsey C | 9:00am...3 2 1 GO! | | Ron | 9:00am...3 2 1 GO! | | Chrissy | 9:00am...3 2 1 GO! | | Elizabeth | 9:00am...3 2 1 GO! | | Cooper T | 9:00am...3 2 1 GO! | | Willy | 9:00am...3 2 1 GO! | | Trey W | 9:00am...3 2 1 GO! |
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