DAILY WOD
 | Wed, Mar 26 2025 |  |
 | Happy Birthday: Susan |
| 250326 PRE-WOD SKILL | 250326 AT-HOME WOD | 250326 OPTIONAL STAMINA | 250326 METCON | 250326 OPTIONAL ACCESSORY |
250326 PRE-WOD SKILL (Weight) Pre-workout 5 sets, building in load: Snatch pull + power snatch + hang power snatch
| 1st | 130 Rx | Nidia Wed, Mar 26, 2025 | | 2nd | 115 Rx | Kherri Wed, Mar 26, 2025 | | 3rd | 100 Rx | Emily S Wed, Mar 26, 2025 | | 1st | 185 Rx | Jeremy Wed, Mar 26, 2025 | | 2nd | 180 Rx | Caleb Nu Wed, Mar 26, 2025 | | 3rd | 155 Rx | Blake P Wed, Mar 26, 2025 Ezra Wed, Mar 26, 2025 |
| Jeremy | 185 Rx | | | Caleb Nu | 180 Rx | | | Ezra | 155 Rx | | | Blake P | 155 Rx | | | Tom | 145 Rx | | | Justin U | 135 Rx | | | Chad | 135 Rx | | | Nidia | 130 Rx | | | Thomas B | 125 Rx | | | John R | 125 Rx | | | Evan B | 115 Rx | | | Kherri | 115 Rx | | | Emily S | 100 Rx | | | Olivia M | 95 Rx | Failed HPS @ 100# | | Dale | 95 Rx | | | Greg U | 85 Rx | | | Dreanna | 85 Rx | | | Diego | 85 Rx | | | Kori | 85 Rx | | | Jessica L | 80 Rx | | | Kelley | 80 Rx | | | Maddy | 75 Rx | | | Steven W | 75 Rx | | | Kristen | 75 Rx | | | Matt Br | 75 Rx | | | Katie E | 70 Rx | | | Christine | 65 Rx | | | Kelly P | 65 Rx | | | Rebecca P | 65 Rx | | | Alicia | 55 Rx | | | Cecy | 50 Rx | | | Emma L | 35 Rx | | | Alice | 30 Rx | |
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250326 AT-HOME WOD (Time) At-home option: For time: 10-9-8-7-6-5-4-3-2-1 Dumbbell-facing burpees Dumbbell hang snatches (35/50 lb) – Switch arms as desired.
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250326 OPTIONAL STAMINA (Time) 3 sets for time: 800-meter run – Rest 2:00 between sets. NOTES: -13:00-19:00 (including rest). -800 meters in under 5 minutes. -Perform each run at a semi-sustainable pace (around 80-90% effort), rather than an all-out effort to recover enough to hit each set in a similar time. -Push faster if you can. This will be a great place to turn on the afterburners. -Try to perform this workout with friends or a training partner for more push and drive to move faster. If you don’t have someone to complete the workout with, wear a watch and have goals for each interval before starting.
| Olivia M | 14:23 Rx | 3:46 / 3:27 / 3:10 | | Thomas B | 🇺🇸 Rx | |
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250326 METCON (Time, Rx2, Rx3) For time: 10-9-8-7-6-5-4-3-2-1 Bar-facing burpees Hang power snatches (75/115 lb) Rx2: 9-8-7-6-5-4-3-2-1: (55/75 lb) Rx3: 8-7-6-5-4-3-2-1: Burpees; (35/45 lb) Intended Stimulus: -7:00-11:00. -Burpees at a steady pace. -Light-to-moderate hang power snatches in unbroken sets each round.
| 1st | 8:45 Rx | Nidia Wed, Mar 26, 2025 | | 2nd | 9:04 Rx | Emily S Wed, Mar 26, 2025 | | 3rd | 9:29 Rx | Olivia M Wed, Mar 26, 2025 | | 1st | 6:45 Rx | Jeremy Wed, Mar 26, 2025 | | 2nd | 10:23 Rx | Caleb Nu Wed, Mar 26, 2025 | | 3rd | 11:41 Rx | Ezra Wed, Mar 26, 2025 |
| Jeremy | 6:45 Rx | | | Nidia | 8:45 Rx | | | Emily S | 9:04 Rx | | | Olivia M | 9:29 Rx | | | Caleb Nu | 10:23 Rx | | | Ezra | 11:41 Rx | | | Kherri | 11:50 Rx | | | Justin U | 6:23 Rx2 | | | Chad | 7:33 Rx2 | | | Blake P | 8:12 Rx2 | | | Dale | 8:35 Rx2 | | | John R | 8:41 Rx2 | | | Christine | 8:53 Rx2 | | | Maddy | 9:00 Rx2 | | | Kristen | 9:05 Rx2 | | | Rebecca P | 9:08 Rx2 | | | Thomas B | 9:12 Rx2 | Rx Reps | | Dreanna | 9:32 Rx2 | Rx reps | | Kelly P | 9:37 Rx2 | | | Katie E | 9:55 Rx2 | Rx Reps | | Tom | 9:56 Rx2 | | | Jessica L | 10:22 Rx2 | Rx Reps | | Kori | 10:32 Rx2 | Rx Reps | | Jenny | 11:18 Rx2 | | | Diego | 11:58 Rx2 | | | Evan B | 13:03 Rx2 | Rx Reps | | Matt Br | 6:30 Rx3 | | | Debra | 6:36 Rx3 | | | Greg U | 6:42 Rx3 | | | Cecy | 7:31 Rx3 | 40#, Bar-Facing Burpees | | Steven W | 9:30 Rx3 | | | Alicia | 9:41 Rx3 | | | Emma L | 9:47 Rx3 | Rx2 Reps | | Alice | 7:45 | Rx3 Reps, 25#, Up-Downs |
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250326 OPTIONAL ACCESSORY (Weight) For load: 2 sets: 10 close-grip bench presses 2 sets: 10 normal-grip bench presses 2 sets: 10 wide-grip bench presses NOTES: -Rest as needed between sets. -Increase and decrease weight as needed depending on grip. Expect to be able to go heavier with the normal grip versus the close and wide grip variations. -Avoid going to failure unless you have a spotter.
| Olivia M | 100 Rx | 85/85/95/100/75/85 | | Thomas B | 95, 125, 155, 135, 95, 105 Rx | |
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