DAILY WOD
 | Fri, May 30 2025 |  |
| 250530 METCON | 250530 AT-HOME WOD | 250530 OPTIONAL STRENGTH | 250530 OPTIONAL ACCESSORY | Other Results |
250530 METCON (Weight) For load: 3-3-3-3-3 Deadlift – Start every rep with an open hand and a return under control (no dropping the bar). Intended Stimulus: -Heavy day relative to each athlete. -Compare to the 5x5 deadlift on 250408. -Find a load that is challenging enough to require focus, while still allowing for sound technique.
| 1st | 255 Rx | Katie E Fri, May 30, 2025 | | 2nd | 235 Rx | Olivia M Fri, May 30, 2025 | | 3rd | 225 Rx | Emily S Fri, May 30, 2025 | | 1st | 425 Rx | Evan B Fri, May 30, 2025 Jeremy Fri, May 30, 2025 Tom Fri, May 30, 2025 | | 2nd | 367.5 Rx | Chad Fri, May 30, 2025 | | 3rd | 365 Rx | Andrew Fri, May 30, 2025 Mike Fri, May 30, 2025 |
| Tom | 425 Rx | | | Jeremy | 425 Rx | | | Evan B | 425 Rx | | | Chad | 367.5 Rx | | | Mike | 365 Rx | | | Andrew | 365 Rx | | | John R | 355 Rx | | | Thomas B | 335 Rx | | | Thomas C | 325 Rx | Weight glute bridge | | Blake L | 325 Rx | | | Katie E | 255 Rx | | | Dale | 255 Rx | | | Greg U | 245 Rx | | | Olivia M | 235 Rx | | | Emily S | 225 Rx | | | Scott P | 217.5 Rx | | | Breanna | 215 Rx | | | Carlie | 205 Rx | & 1 @ 235 | | Mari | 205 Rx | | | McKenzie | 205 Rx | | | Kelly S | 200 Rx | | | Kristen | 185 Rx | | | Dana F | 185 Rx | | | Veronica | 185 Rx | 195 1RM after! | | Wayne | 175 Rx | | | Kelly P | 175 Rx | Did Saturday morning | | Rebecca P | 170 Rx | | | Jeanne | 165 Rx | | | Kelley | 165 Rx | | | Diane | 155 Rx | | | Cindy | 135 Rx | | | Emma L | 135 Rx | | | Aniki | 115 Rx | | | Susan | 105 Rx | | | Laura B | 100 Rx | | | Elizabeth | 75 Rx | | | Melissa J | 70 Rx | KB |
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250530 AT-HOME WOD (Weight) At-home option: EMOM 15: Min. 1 | 10 Superman arch-ups + 10 single-dumbbell goblet good mornings Min. 2 | 12 alternating double-dumbbell farmers carry reverse lunges Min. 3 | :30 double-dumbbell Romanian deadlifts
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250530 OPTIONAL STRENGTH (Weight) Front squat 4-4-4-4-4+ NOTES: -Welcome to week two of the next 2025 Strength 2 lifting cycle, where we shift from the shoulder press to the front squat. -Use the same load for sets 4 and 5, but go for more than 4 reps in that final set without pushing to failure. -Rest as needed between sets.
| Jeremy | 305 Rx | | | Tom | 275 Rx | | | Thomas B | 175x5 Rx | | | Veronica | 85 Rx | |
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250530 OPTIONAL ACCESSORY (Weight) 4 sets: Farmers carry (100 ft) 20 weighted hip extensions – Rest 1:00-2:00 between sets. NOTES: -Go as heavy as possible on the farmers carry. If you really want a challenge, perform the farmers carry with two loaded barbells. -Use a single dumbbell to add load to the back extensions. This weight should still allow you to perform at least 10 unbroken reps.
| Olivia M | 70 Rx | 53/70/70/70# KBs, 15# DB for Hip Extensions | | Thomas B | 70 Rx | | | Veronica | 30 Rx | |
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