DAILY WOD
 | Mon, Jun 3 2024 |  |
 | Happy Birthday: Adam & John R & Alex D |
| 20240603 STRENGTH | 20240603 METCON |
20240603 STRENGTH (Weight) Snatch For Load: 3 reps x 4 sets at 70-80% 2 reps x 3 sets at 80-90% 1 rep x 2 sets at 90%+ NOTES - 20:00 clock, to include warm-up sets - Use a recent one-rep-max to find your percentages. - Rest as needed between sets.
| 1st | 155 Rx | Kherri Mon, Jun 3, 2024 | | 2nd | 115 Rx | Nidia Mon, Jun 3, 2024 | | 3rd | 100 Rx | Marnie Mon, Jun 3, 2024 | | 1st | 205 Rx | Thomas C Mon, Jun 3, 2024 | | 2nd | 195 Rx | Justin T Mon, Jun 3, 2024 | | 3rd | 155 Rx | Carson C Mon, Jun 3, 2024 |
| Thomas C | 205 Rx | | | Justin T | 195 Rx | | | Carson C | 155 Rx | | | Kherri | 155 Rx | | | Justin U | 145 Rx | | | Blake P | 145 Rx | | | Nidia | 115 Rx | | | Marnie | 100 Rx | | | Dale | 95 Rx | | | Jessica L | 95 Rx | | | Trina | 85 Rx | | | Kristen | 75 Rx | | | Laura M | 75 Rx | | | Maddy | 70 Rx | | | Robbie | 70 Rx | | | Scott P | 66 Rx | | | Christine | 65 Rx | | | Cecy | 60 Rx | | | Sarah Y | 60 Rx | | | Rebecca P | 60 Rx | | | Hope | 58 Rx | | | Dana F | 52.5 Rx | | | Pam | 50 Rx | | | Susan | 35 Rx | | | Alice | 35 Rx | | | Kelly P | 35 Rx | | | Jeremy | 285 | Squat clean | | Diane | 115 | BS |
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20240603 METCON (Check In) EMOM 12: Minute 1 | 5 weighted strict pull-ups Minute 2 | 5 high-box jumps NOTES - Increase loading across as many sets as possible, however, it is ok to perform the same weight for multiple sets. - Use a dumbbell, a med ball, a vest, or a weight belt to add weight to the pull-ups. - If you are not able to perform a strict pull-up, find the smallest assistance band possible that allows to you perform three smooth and controlled reps. - Choose a challenging box jump height that still allows you to finish all 5 reps in 30 seconds or less.
| Trina | Yes | | | Justin U | Yes | | | Maddy | Yes | | | Justin T | Yes | 12 lb weight | | Dale | Yes | 2 red bands; 5; 24” box | | Blake P | Yes | | | Jessica L | Yes | | | Robbie | Yes | 3 strict/up to 28' | | Thomas C | Yes | | | Scott P | Yes | | | Kristen | Yes | | | Dana F | Yes | | | Diane | Yes | | | Sarah Y | Yes | | | Pam | Yes | | | Cecy | Yes | | | Susan | Yes | | | Nidia | Yes | | | Christine | Yes | 3 strict with blue band | | Alice | Yes | | | Carson C | Yes | #53 | | Rebecca P | Yes | | | Kelly P | Yes | | | Kherri | Yes | | | Laura M | Yes | | | Hope | Yes | | | Jeremy | Yes | Weighted vest / 30” box |
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