DAILY WOD
 | Mon, Apr 28 2025 |  |
| 250428 PRE-WOD SKILL | 250428 METCON | 250428 AT-HOME WOD | 250428 OPTIONAL ACCESSORY | 250428 OPTIONAL STAMINA |
250428 PRE-WOD SKILL (Weight) Pre-workout EMOM 8: 1 squat snatch
| 1st | 115 Rx | Emily S Mon, Apr 28, 2025 | | 2nd | 110 Rx | Jessica T Mon, Apr 28, 2025 | | 3rd | 100 Rx | Olivia M Mon, Apr 28, 2025 | | 1st | 185 Rx | Tom Mon, Apr 28, 2025 Ezra Mon, Apr 28, 2025 | | 2nd | 155 Rx | Chad Mon, Apr 28, 2025 | | 3rd | 145 Rx | Thomas C Mon, Apr 28, 2025 Blake P Mon, Apr 28, 2025 |
| Ezra | 185 Rx | | | Tom | 185 Rx | | | Chad | 155 Rx | | | Blake P | 145 Rx | | | Thomas C | 145 Rx | Hang power | | Justin U | 140 Rx | | | Andrew | 135 Rx | | | Emily S | 115 Rx | | | Gavin | 115 Rx | | | Jessica T | 110 Rx | | | Trey W | 105 Rx | | | Olivia M | 100 Rx | Big PR!!🥳 | | Blake L | 95 Rx | | | Jason | 95 Rx | power | | Greg U | 95 Rx | power | | Julia F | 95 Rx | | | Dale | 95 Rx | | | Lindsey C | 95 Rx | | | Erika R | 95 Rx | | | Harley | 95 Rx | | | Thomas B | 95 Rx | | | John R | 95 Rx | | | Breanna | 90 Rx | | | Sarah Y | 75 Rx | | | Steven W | 75 Rx | | | Wayne | 75 Rx | | | Adam | 75 Rx | | | Christine | 75 Rx | | | Maddy | 65 Rx | | | Kristen | 65 Rx | | | Kelly P | 65 Rx | | | Eddie | 65 Rx | | | Alex D | 65 Rx | | | Deanna | 55 Rx | | | Kelly S | 55 Rx | | | Lyndsie | 55 Rx | | | Dana F | 52.5 Rx | | | Megan S | 50 Rx | | | Cecy | 50 Rx | | | Pam | 40 Rx | | | Elizabeth | 35 Rx | | | Melissa J | 35 Rx | Hang power | | Alicia | 35 Rx | | | Jacob L | 35 Rx | | | Aniki | 25 Rx | | | Laura B | 25 Rx | | | Susan | 20 Rx | |
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250428 METCON (Time, Rx2, Rx3) For time: 15-12-9-6-3 Lateral burpees over the bar 5-4-3-2-1 Squat snatches (125/185 lb) Rx2: (95/135 lb) Rx3: 10-8-6-4-2; Lateral burpees over the bar; 5-4-3-2-1; Hang power snatches (35/45 lb) Intended Stimulus: -5:00-10:00. -Consistent burpee pacing to avoid overly fatiguing the legs and shoulders before the snatches. -Moderate-to-heavy snatches performed as singles. -Practice a higher-skill movement at a challenging load while working through moderate interference.
| 1st | 5:24 Rx2 | Emily S Mon, Apr 28, 2025 | | 2nd | 3:13 Rx3 | Elizabeth Mon, Apr 28, 2025 | | 3rd | 3:59 Rx3 | Aniki Mon, Apr 28, 2025 | | 1st | 7:27 Rx2 | Andrew Mon, Apr 28, 2025 | | 2nd | 7:40 Rx2 | Justin U Mon, Apr 28, 2025 | | 3rd | 7:49 Rx2 | Ezra Mon, Apr 28, 2025 |
| Emily S | 5:24 Rx2 | | | Andrew | 7:27 Rx2 | power | | Justin U | 7:40 Rx2 | | | Ezra | 7:49 Rx2 | Rx reps 155 snatch | | Chad | 8:35 Rx2 | | | Blake P | 8:56 Rx2 | | | Tom | 9:35 Rx2 | | | Elizabeth | 3:13 Rx3 | 35# hps/push ups | | Aniki | 3:59 Rx3 | 15# | | Jason | 4:20 Rx3 | #95 | | Greg U | 4:57 Rx3 | 75# hps | | Thomas B | 5:56 Rx3 | 75# | | John R | 5:57 Rx3 | 75# | | Jessica T | 6:?? Rx3 | 85#/rx reps | | Cecy | 6:03 Rx3 | rx reps | | Laura B | 6:08 Rx3 | | | Dale | 6:32 Rx3 | 65, rx reps | | Harley | 6:55 Rx3 | 75# | | Julia F | 6:58 Rx3 | rx reps | | Kelly S | 7:05 Rx3 | | | Deanna | 7:06 Rx3 | 55# ps/rx reps | | Trey W | 7:16 Rx3 | 105#/rx reps | | Lyndsie | 7:18 Rx3 | | | Pam | 7:21 Rx3 | | | Alex D | 7:25 Rx3 | 45# | | Lindsey C | 7:30 Rx3 | 75#, rx reps | | Christine | 7:31 Rx3 | 55#/rx reps | | Olivia M | 7:36 Rx3 | 85# BB, Rx Reps | | Kristen | 7:47 Rx3 | #65 | | Gavin | 8:03 Rx3 | 95#,all else Rx | | Alicia | 8:10 Rx3 | 45 | | Emma L | 8:29 Rx3 | | | Adam | 8:35 Rx3 | 65# hps/rx reps | | Kelly P | 8:37 Rx3 | 55# | | Erika R | 9:00 Rx3 | 85 rx reps | | Breanna | 9:08 Rx3 | 65# | | Megan S | 9:31 Rx3 | 45# | | Jacob L | 9:34 Rx3 | 35# | | Dana F | 9:35 Rx3 | 45# | | Steven W | 9:45 Rx3 | | | Eddie | 10:48 Rx3 | 45# | | Cooper T | 3:31 | 135# hpc/push ups/rx reps | | Thomas C | 7:25 | 135, power | | Blake L | 7:45 | 65# | | Wayne | 8:16 | 75 | | Sarah Y | 8:20 | 65 | | Melissa J | 8:25 | 35, hang power | | Susan | 8:30 | #20 | | Maddy | ☑️ | Monday’s are hard. 🙃 |
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250428 AT-HOME WOD (Time) At-home option: For time: 15-12-9-6-3 Lateral burpees over the dumbbell 10-8-6-4-2 Alternating dumbbell squat snatches (35/50 lb)
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250428 OPTIONAL ACCESSORY (Weight) EMOM 10: 3 touch-and-go power snatches NOTES: -Use this session to work on barbell cycling. The previous workout was likely performed in mostly singles, but this barbell should be much lighter. Focus on moving quickly through your reps and completing the set of 3 in 10 seconds or less. -Only increase load if the repetitions sound and mechanics stay consistent.
| Emily S | 85 Rx | | | Dale | 80 Rx | | | Thomas B | 75 Rx | |
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250428 OPTIONAL STAMINA (Time) For time: 200-meter run 400-meter sled drag (25/45 lb) 200-meter run 400-meter sled push 200-meter run NOTES: -Plan to complete this workout in 20 minutes or less. -Attach a rope or a ring strap to the sled; then, as you face the sled, grab the rope or ring strap and walk backward to accumulate 400 meters. -For both movements, the weight should allow for a smooth, steady pace across the entire distance. You may have to stop 2-3 times, but go unbroken if you can!
| Dale | 150# Rx | 100 ft carry 5 x | | Thomas B | 38:28 Rx | Painful | | Julia F | 18:30 | Pull both times |
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