Daily WOD

Tue, Mar 18 2025

Mon, May 26, 2025 at 8:00am MURPH
Happy Birthday: Taylor B
250318 METCON250318 POST-SKILL WOD250318 AT-HOME WOD250318 OPTIONAL STRENGTH250318 OPTIONAL MIDLINEWEEK 10

250318 METCON


(Time, Sc, Fnd)
5 rounds for time of:
15/18-cal row
12 deadlifts (105/155 lb)
9 hang power cleans

Rx2: 12/15-cal row; 9 deadlifts (75/115 lb);
6 hang power cleans

Rx3: 10/12-cal row; 8 deadlifts (35/45 lb);
6 hang power cleans

Intended Stimulus:
-8:00-15:00; most athletes in 10:00-13:00.
-Row efforts in :50-1:20.
-Deadlifts in :15-:30 and 1-2 sets.
-Hang power cleans in :20-1:00 and 1-2 sets.
-Similar to the Hero workout DT, but without the push jerk and with the addition of increased movement redundancy from the row.
-High movement redundancy and the likelihood of local muscular fatigue in the glutes, back, and grip.


1st10:15 RxNidia Tue, Mar 18, 2025
2nd13:43 RxOlivia M Tue, Mar 18, 2025
3rd14:52 RxEmily S Tue, Mar 18, 2025
1st11:05 RxJeremy Tue, Mar 18, 2025
2nd11:58 RxCarson C Tue, Mar 18, 2025
3rd12:48 RxThomas C Tue, Mar 18, 2025

Nidia10:15 Rx
Jeremy11:05 Rx
Bike
Carson C11:58 Rx
Ski
Thomas C12:48 Rx
Ski
Olivia M13:43 Rx
Emily S14:52 Rx
ski
Lindsey C15:08 Rx
Ski
Caleb Nu15:37 Rx
Ski
Chad8:50 Sc
Justin U9:05 Sc
Jason9:49 Sc
Jeanne10:38 Sc
Gabby11:28 Sc
Kelly S12:04 Sc
Christine12:13 Sc
Rx Reps, 75#
Dana F12:16 Sc
Liv12:34 Sc
Ski
Breanna13:38 Sc
Rx Reps, Ski
Katie E13:41 Sc
95#, Rx Reps
Tom13:55 Sc
Rx Reps
Blake L13:58 Sc
Rebecca P13:59 Sc
Rx Reps
Kaylin14:26 Sc
Thomas B14:50 Sc
15 Cal Row, Rx BB Reps @ 115#
Megan M15:22 Sc
Rx Reps
Cecy16:10 Sc
Rx Reps, 75#
Cindy10:28 Fnd
65#
Emma L11:10 Fnd
55#, Rx2 Reps
Dustin12:04 Fnd
95#, 18 Cal/9 DL/6 HPC
Hope13:25 Fnd
Rx Reps, 1 Rd @ 75#, 4 Rds @ 65#
Jen14:27 Fnd
Rx Reps, 55#
Steven W15:00 Fnd
75
Bob C19:15 Fnd
Rx Reps, Bike, 95# BB
Trey W7:20
3 Rounds - had to leave early
Jacob L14:15
3 Rounds
Kori16:11
With Emma #85
Scott P16:20
Rx Reps, 135# DL, 45# HPC
770-608-4635
101 Ethan Allen Drive
Dahlonega, Georgia 30533 (view larger map)

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