Daily WOD
 | Wed, Apr 23 2025 |  |
 | Happy Birthday: Alex A & Emma L |
| 250423 METCON | 250423 AT-HOME WOD | 250423 OPTIONAL STRENGTH | 250423 OPTIONAL ACCESSORY | Other Results |
250423 METCON
(Weight)
7 sets for load:
1 clean pull
1 clean
1 hang clean
Intended Stimulus:
-Heavy weightlifting complex.
-Clean load is relative to each athlete's capacity and technique.
-Increase loading across as many sets as possible.
-Athletes may reset their grip after the clean pull in :05 or less.
-Squat or power clean.
-Lift once every 3:00 or complete all 7 sets on a 20-minute clock with 2-3 minutes of rest between sets.
| 1st | 175 Rx | Nidia Wed, Apr 23, 2025 | | 2nd | 155 Rx | Kherri Wed, Apr 23, 2025 | | 3rd | 150 Rx | Emily S Wed, Apr 23, 2025 | | 1st | 275 Rx | Jeremy Wed, Apr 23, 2025 | | 2nd | 255 Rx | Ezra Wed, Apr 23, 2025 | | 3rd | 230 Rx | Thomas C Wed, Apr 23, 2025 |
| Jeremy | 275 Rx | | | Ezra | 255 Rx | | | Thomas C | 230 Rx | | | Blake P | 227.5 Rx | | | Cooper T | 225 Rx | | | Tom | 225 Rx | | | Chad | 205 Rx | | | Justin U | 190 Rx | | | Gavin | 185 Rx | 135 (60), 155 (69), 175, 175, 175, 175 (78), 185 (82) | | Nidia | 175 Rx | | | John R | 165 Rx | | | Kherri | 155 Rx | | | Evan B | 155 Rx | | | Emily S | 150 Rx | | | Thomas B | 145 Rx | | | Breanna | 145 Rx | | | Olivia M | 140 Rx | 04/22/25 | | Lindsey C | 140 Rx | | | Greg U | 135 Rx | | | Dale | 130 Rx | | | Jessica L | 130 Rx | | | Julia F | 130 Rx | | | Dustin | 125 Rx | | | Kristen | 122.5 Rx | | | Mari | 120 Rx | | | Maddy | 115 Rx | | | Trina | 115 Rx | | | Erika R | 115 Rx | | | Adam | 115 Rx | | | Jeanne | 105 Rx | | | Diane | 105 Rx | | | Christine | 100 Rx | | | Alex D | 100 Rx | | | Lyndsie | 100 Rx | | | Kelly P | 97.5 Rx | | | Jenny | 95 Rx | | | Kelly S | 95 Rx | | | Sarah Y | 95 Rx | | | Cecy | 90 Rx | | | Alicia | 75 Rx | | | Veronica | 75 Rx | | | Cindy | 75 Rx | | | Pam | 70 Rx | | | Melissa J | 65 Rx | | | Alice | 60 Rx | | | Debra | 55 Rx | | | Aniki | 35 Rx | | | Elizabeth | 35 Rx | |
|
250423 AT-HOME WOD
(Weight)
At-home option:
Every 3:00 for 7 sets:
3-5 double-dumbbell deadlifts
3-5 double-dumbbell squat cleans
3-5 double-dumbbell hang squat cleans
|
250423 OPTIONAL STRENGTH
(Weight)
Clean and jerk
Wave 1:
72% x 3
77% x 2
82% x 1
Wave 2:
77% x 3
82% x 2
84% x 1
Wave 3:
82% x 2
87% x 1
92% x 1
Heavy single x 1
NOTES:
-Welcome to week three of the next 2025 -Strength 1 lifting cycle. We’ll continue working on the clean and jerk following a wave-loading template. Week five will be a deload week and then in week six, we will test our 1-rep clean and jerk.
-Use a recent max or heavy single for your percentages.
-If the percentage calls for more than a single rep, they are meant to be completed as unbroken, touch-and-go reps.
-Rest as needed between percentages and waves.
-If you want to participate in this week’s clean complex heavy day, consider choosing to do that instead of Strength I this week.
| 1st | 110 Rx | Dale Wed, Apr 23, 2025 | | 2nd | 95,105,110,105,110,115,110,115,125 Rx | Thomas B Wed, Apr 23, 2025 |
| Dale | 110 Rx | 80,90,100,105,107,110 more press than jerk | | Thomas B | 95,105,110,105,110,115,110,115,125 Rx | |
|
250423 OPTIONAL ACCESSORY
(Weight)
4 sets for load:
1:00 kettlebell front-rack hold
10 kettlebell split squats/leg
NOTES:
-Use the heaviest pair of kettlebells possible that still allows for an unbroken 1-minute hold and the split squats. This should be challenging, but manageable.
-Add weight as long as the reps stay unbroken.
| Thomas B | 35,35,53,53 Rx | | | Dale | 2 x 30# (60#) Hold; 2 x 25# (50#) Sqt Rx | |
|
