DAILY WOD
 | Mon, May 19 2025 |  |
| 250519 METCON | 250519 POST-WOD SKILL | 250519 AT-HOME WOD | 250519 OPTIONAL STRENGTH | 250519 OPTIONAL SKILL |
250519 METCON
(Reps, Rx2, Rx3)
AMRAP 15:
100-m single-DB suitcase carry (35/50 lb)
20-cal bike
30 alternating DB hang snatches
Rx2: (20/35 lb); 15-cal bike
Rx3: (10/15 lb); 10-cal bike;
20 alternating DB hang snatches
Intended Stimulus:
-3+ rounds.
-Suitcase carries in :90 or less.
-Bike calories in 2:00 or less.
-Dumbbell snatches in 1:30 or less and no more than 2 sets.
| 1st | 3+114 Rx | Emily S Mon, May 19, 2025 | | 2nd | 3+111 Rx | Nidia Mon, May 19, 2025 | | 3rd | 3+104 Rx | Katie E Mon, May 19, 2025 | | 1st | 3+124 Rx | Thomas C Mon, May 19, 2025 | | 2nd | 3+100 Rx | Caleb P Mon, May 19, 2025 | | 3rd | 2+140 Rx | John R Mon, May 19, 2025 |
| Thomas C | 3+124 Rx | | | Emily S | 3+114 Rx | | | Nidia | 3+111 Rx | | | Katie E | 3+104 Rx | | | Caleb P | 3+100 Rx | | | Olivia M | 3+100 Rx | | | John R | 2+140 Rx | | | Gavin | 2+132 Rx | | | Adam | 208 Rx2 | | | Jules | 184 Rx2 | | | Carlie | 182 Rx2 | 25 snatch 35 carry | | Kristen | 170 Rx2 | | | Kori | 156 Rx2 | 40 carry 25 snatch | | Thomas B | 4+100 Rx2 | | | Tom | 3+132 Rx2 | Rx Reps | | Dana F | 3+130 Rx2 | | | Julia F | 3+119 Rx2 | | | Greg U | 3+115 Rx2 | | | Jessica T | 3+115 Rx2 | | | Christine | 3+115 Rx2 | | | Tyler S | 3+115 Rx2 | | | Andrew | 3+115 Rx2 | | | Trey W | 3+111 Rx2 | 40# DB | | Evan B | 3+110 Rx2 | | | Jessica L | 3+108 Rx2 | 20 cals | | Cooper T | 3+100 Rx2 | | | Dale | 3+100 Rx2 | Rx Reps | | Veronica | 3+100 Rx2 | | | Kelly P | 3+50 Rx2 | Rx but 25# Snatches | | Deanna | 3 Rx2 | | | Diego | 3 Rx2 | 20cal | | Blake P | 3 Rx2 | 50# carry, 20 cal | | Kherri | 2+120 Rx2 | Rx Reps, 30# Snatches, 35# Carries | | Emma L | 3+127 Rx3 | 15# DB, 15 Cal, 20 Snatches | | Diane | 3+115 Rx3 | | | Pam | 3+100 Rx3 | | | Aniki | 3+100 Rx3 | | | Alice | 3+80 Rx3 | | | Susan | 3+50 Rx3 | | | Laura B | 3+1 Rx3 | | | Jacob L | 3 Rx3 | Rx Reps, 25# DB | | Sarah Y | 158 | RX2+ 😍🥳 |
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250519 POST-WOD SKILL
(Check In)
Post-workout
EMOM 6:
1 Turkish get-up/arm
– Use a single dumbbell.
– Build in load if able.
| Kristen | Yes | | | Jules | Yes | | | Greg U | Yes | | | Cooper T | Yes | | | Jessica T | Yes | | | Jessica L | Yes | | | Julia F | Yes | | | Trey W | Yes | | | Deanna | Yes | | | Carlie | Yes | #26 | | Christine | Yes | | | Alice | Yes | | | Pam | Yes | | | Aniki | Yes | | | Diane | Yes | | | Tyler S | Yes | | | Nidia | Yes | | | Susan | Yes | | | Andrew | Yes | | | Caleb P | Yes | | | Thomas C | Yes | | | Laura B | Yes | | | Diego | Yes | | | Blake P | Yes | | | Katie E | Yes | | | Dale | Yes | Yes. 20# | | Gavin | Yes | 25,30,30,35,35,35 | | Lyndsie | Yes | 20# | | Olivia M | Yes | 35# DB | | Kelly P | Yes | | | Emma L | Yes | | | Jacob L | Yes | | | Kherri | Yes | | | Tom | Yes | | | Evan B | Yes | | | Dana F | Yes | | | Thomas B | Yes | | | Mariah | Yes | | | Veronica | Yes | | | John R | Yes | |
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250519 AT-HOME WOD
(Reps)
At-home option:
AMRAP 15:
100-meter single-dumbbell suitcase carry (35/50 lb)
200-meter run
30 alternating dumbbell hang snatches
| Lyndsie | 4 rds + 100m + 200m Rx | Completed 4 rds, plus carry and run on 5th rd | | Kelly S | 3 | 25# |
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250519 OPTIONAL STRENGTH
(Weight)
Snatch
Wave 1:
70% x 3
75% x 2
80% x 1
Wave 2:
75% x 3
80% x 2
80% x 1
Wave 3:
80% x 3
85% x 2
90% x 1
NOTES:
-Welcome to week one of the next 2025 Strength 1 lifting cycle. The next four weeks will be dedicated to the snatch (power or squat), following the same wave-loading template used for the clean and jerk in our previous cycle. Week five will be a deload week, and then in week six, we will test our 1-rep snatch.
-Use a recent max or heavy single for the percentages.
If a set calls for more than a single rep, it is meant to be completed as unbroken (touch-and-go) reps.
-Rest as needed between percentages and waves.
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250519 OPTIONAL SKILL
(Check In)
3 sets:
10 skin-the-cats (on rings)
:30 plank hold (on hands)
10 strict pull-ups
:30 plank hold (on forearms)
– Rest 2:00-3:00 between sets.
NOTES:
-Watch the skin-the-cat progression if you are unfamiliar with the movement.
-Scale the strict pull-ups by reducing the reps, using a band for assistance, or performing ring rows.
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