DAILY WOD
 | Tue, Jun 11 2024 |  |
| 20240611 METCON | 20240611 STRENGTH | 20240611 OPTIONAL COMPETE SKILL | Other Results |
20240611 METCON (Time, Rx2, Rx3) For time: 27-21-15 Knees-to-elbows Hand-release push-ups Russian KB swings (53/70 lb) Rx2: 21-15-9 reps; knees-to-armpits Rx3: 15-12-9 reps; knee raises, push-ups from knees, 18/26 lb INTENDED STIMULUS - 6:00-12:00. - Shorter-duration, grippy workout. - First set of knees-to-elbows in 2:00 or less. - Push-ups in 5 sets or less per round. - First round of Russian kettlebell swings in 3 sets or fewer.
| 1st | 8:26 Rx | Nidia Tue, Jun 11, 2024 | | 2nd | 7:20 Rx2 | Lindsey C Tue, Jun 11, 2024 | | 3rd | 7:44 Rx2 | Cecy Tue, Jun 11, 2024 | | 1st | 7:49 Rx | Jeremy Tue, Jun 11, 2024 | | 2nd | 8:24 Rx | Carson C Tue, Jun 11, 2024 | | 3rd | 8:32 Rx | Thomas C Tue, Jun 11, 2024 |
| Jeremy | 7:49 Rx | | | Carson C | 8:24 Rx | | | Nidia | 8:26 Rx | | | Thomas C | 8:32 Rx | | | Jackson | 9:08 Rx | | | Dustin | 11:25 Rx | | | Jason | 13:30 Rx | | | Andrew | 5:28 Rx2 | | | Lindsey C | 7:20 Rx2 | | | Cecy | 7:44 Rx2 | Rx reps, 40# | | Marnie | 8:15 Rx2 | Knees to wherever | | Justin U | 9:31 Rx2 | | | Kherri | 9:59 Rx2 | Rx except knee to elbows | | Dana F | 10:26 Rx2 | Rx reps | | Trina | 10:58 Rx2 | 44# knee push ups | | Laura M | 11:03 Rx2 | K2E,HRPU, 35# | | Rebecca P | 6:10 Rx3 | RX reps | | Hope | 12:45 Rx3 | | | Katie E | ✔️ | Bar pu, knee raises, 53#, full reps |
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20240611 STRENGTH (Weight) Snatch For Load: 3 reps x 3 sets at 70-80% 2 reps x 3 sets at 80-90% 1 rep x 3 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 | 125 Rx | Nidia Tue, Jun 11, 2024 | | 2nd | 100 Rx | Marnie Tue, Jun 11, 2024 | | 3rd | 95 Rx | Lindsey C Tue, Jun 11, 2024 | | 1st | 215 Rx | Jackson Tue, Jun 11, 2024 | | 2nd | 195 Rx | Thomas C Tue, Jun 11, 2024 | | 3rd | 175 Rx | Andrew Tue, Jun 11, 2024 |
| Jackson | 215 Rx | | | Thomas C | 195 Rx | | | Andrew | 175 Rx | | | Jason | 155 Rx | | | Justin U | 145 Rx | | | Nidia | 125 Rx | | | Dustin | 100 Rx | | | Marnie | 100 Rx | | | Lindsey C | 95 Rx | Power | | Laura M | 75 Rx | | | Trina | 65 Rx | | | Katie E | 65 Rx | | | Dana F | 60 Rx | | | Cecy | 60 Rx | | | Rebecca P | 57 Rx | | | Hope | 55 Rx | | | Jeremy | 255 | Clean | | Carson C | 245 | Clean | | Kherri | 175 | Clean |
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20240611 OPTIONAL COMPETE SKILL (Reps) EMOM 12: Minute 1 | :45 alternating single-leg squats Minute 2 | 1:00 SkiErg NOTES - Score = total single-leg squats. - Consistent pacing and reps. - Pick a maintainable ski pace that is just faster than a recovery pace. Avoid skiing so fast that you cause significant fatigue for the single-leg squats. We would rather see you score 10 reps across all rounds compared to scoring 20 reps in round one and then dropping off.
| 1st | 58 | Thomas C Tue, Jun 11, 2024 | | 2nd | 52 | Jason Tue, Jun 11, 2024 |
| Thomas C | 58 | To 12” box | | Jason | 52 | Single to box |
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