DAILY WOD
 | Mon, Jun 17 2024 |  |
 | Gymversary: Hope(5) |
| 20240617 STRENGTH | 20240617 METCON | 20240617 OPTIONAL COMPETE ACCESSORY | 20240718 OPTIONAL COMPETE CORE CONDITIONING |
20240617 STRENGTH (Weight) Snatch for Load: 3 reps x 2 sets at 70-80% 2 reps x 3 sets at 80-90% 1 rep x 4sets 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 | 145 Rx | Kherri Mon, Jun 17, 2024 | | 2nd | 125 Rx | Nidia Mon, Jun 17, 2024 | | 3rd | 110 Rx | Marnie Mon, Jun 17, 2024 | | 1st | 205 Rx | Thomas C Mon, Jun 17, 2024 | | 2nd | 185 Rx | Jeremy Mon, Jun 17, 2024 | | 3rd | 175 Rx | Tom Mon, Jun 17, 2024 Cooper T Mon, Jun 17, 2024 |
| Thomas C | 205 Rx | | | Jeremy | 185 Rx | | | Cooper T | 175 Rx | squat | | Tom | 175 Rx | | | Carson C | 165 Rx | | | Justin U | 155 Rx | | | Kherri | 145 Rx | | | Nidia | 125 Rx | squat | | Marnie | 110 Rx | | | John R | 105 Rx | | | Dale | 100 Rx | Better form today | | Trina | 95 Rx | | | Erika R | 90 Rx | | | Harley | 90 Rx | | | Scott P | 85 Rx | power | | Mindy | 85 Rx | | | Mari | 80 Rx | squat | | Maddy | 80 Rx | | | Laura M | 80 Rx | | | Sarah Y | 77.5 Rx | | | Julia F | 75 Rx | squat | | Katie E | 65 Rx | working on form | | Cecy | 62.5 Rx | squat | | Dana F | 60 Rx | power | | Rebecca P | 57.5 Rx | | | Elizabeth | 55 Rx | squat | | Jeanne | 50 Rx | squat | | Diane | 50 Rx | squat | | Alex D | 50 Rx | | | Kelly P | 50 Rx | | | Alice | 45 Rx | power | | Laura B | 30 Rx | | | Susan | 27 Rx | squat | | Ginny | 27 Rx | power | | Debra | 15 Rx | |
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20240617 METCON (Time, Rx2, Rx3) For time: 21-15-9: Dumbbell devils presses (20/35 lb) – Perform 10 x 50-ft shuttle runs after each set. - Use two DBs. Rx2: 15/25 Rx3: 10/20 NOTES - All-out sprint from the start of the workout. - 7:00-12:00. - Hang on to the dumbbells and keep moving. - First set of devils presses in 3:00 or less. - Shuttle runs in 1:30 or less.
| 1st | 7:18 Rx | Kherri Mon, Jun 17, 2024 | | 2nd | 7:25 Rx | Mari Mon, Jun 17, 2024 | | 3rd | 8:05 Rx | Nidia Mon, Jun 17, 2024 | | 1st | 7:14 Rx | Carson C Mon, Jun 17, 2024 | | 2nd | 7:16 Rx | Jeremy Mon, Jun 17, 2024 | | 3rd | 8:54 Rx | Cooper T Mon, Jun 17, 2024 |
| Carson C | 7:14 Rx | | | Jeremy | 7:16 Rx | | | Kherri | 7:18 Rx | | | Mari | 7:25 Rx | | | Nidia | 8:05 Rx | | | Cecy | 8:14 Rx | | | Kelly P | 8:23 Rx | | | Harley | 8:43 Rx | | | Marnie | 8:43 Rx | | | Cooper T | 8:54 Rx | | | Julia F | 9:05 Rx | | | Jason | 11:52 Rx | | | Laura M | 12:10 Rx | | | Elizabeth | 8:01 Rx2 | Coach's mess up/2 sets of shuttles | | Rebecca P | 8:18 Rx2 | | | Jeanne | 8:23 Rx2 | Coach's mess up/2 sets of shuttles | | Alex D | 8:30 Rx2 | | | Dana F | 8:55 Rx2 | | | Maddy | 9:04 Rx2 | | | Justin U | 9:12 Rx2 | | | Diane | 9:30 Rx2 | | | Sarah Y | 9:42 Rx2 | Tore hand open half way through! | | Dale | 9:50 Rx2 | | | Erika R | 10:18 Rx2 | | | John R | 11:51 Rx2 | | | Tom | 11:54 Rx2 | | | Laura B | 12:10 Rx2 | | | Mindy | 12:32 Rx2 | | | Trina | 14:33 Rx2 | | | Scott P | 9:?? Rx3 | Coach's mess up/2 sets of shuttles | | Alice | 9:32 Rx3 | | | Ginny | 9:40 Rx3 | | | Susan | 13:33 Rx3 | | | Katie E | ✔️ Rx | |
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20240617 OPTIONAL COMPETE ACCESSORY (Check In) Every 4:00 for 5 sets: 15 weighted hip extensions (25/45 lb) 100-ft sandbag carry (100/150 lb) NOTES Choose a load on the hip extensions that allows you to perform each set unbroken. The sandbag carry should be heavy. Hold the sandbag against your chest/stomach as you walk. Reduce the loading as needed. If the Rx’d loading isn’t heavy enough, feel free to go heavier. Substitute the sandbag for a double-kettlebell front rack carry. Rest with any remaining time in the 4-minute interval.
| Dale | Yes | Yes; Sandbags only! | | Jason | Yes | Yes |
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