DAILY WOD
 | Mon, Jun 16 2025 |  |
| 250616 METCON | 250616 AT-HOME WOD | 250616 OPTIONAL STRENGTH | 250616 OPTIONAL BIKE ROW GHD | Other Results |
250616 METCON (Weight, Rx2, Rx3) For load: Deadlift 5-3-3-1-1-1-1 – Build to a 1-rep max. Rx2: Same as Rx'd Rx3: Build to a heavy single rather than a 1-rep max. Intended Stimulus: -All sets 75% or greater; build to a 1-rep-max deadlift. -Lift every 3:00. -Use the sets of 5 and 3 to build in load rather than to find a 5- or 3-rep max. -Record your heaviest load to track progress. -Compare to 240110.
| 1st | 300 Rx | Katie E Mon, Jun 16, 2025 | | 2nd | 265 Rx | McKenzie Mon, Jun 16, 2025 | | 3rd | 250 Rx | Carlie Mon, Jun 16, 2025 | | 1st | 485 Rx | Jeremy Mon, Jun 16, 2025 | | 2nd | 475 Rx | Tom Mon, Jun 16, 2025 | | 3rd | 455 Rx | Evan B Mon, Jun 16, 2025 |
| Jeremy | 485 Rx | | | Tom | 475 Rx | | | Evan B | 455 Rx | | | Carson C | 450 Rx | PR | | Chad | 435 Rx | | | Ezra | 435 Rx | | | Caleb Nu | 415 Rx | | | Justin U | 410 Rx | | | Blake L | 405 Rx | | | John R | 400 Rx | PR! | | Jaden | 365 Rx | | | Thomas B | 355 Rx | | | James B | 345 Rx | | | Walker | 325 Rx | | | Blake P | 315 Rx | | | Gavin | 315 Rx | PR! | | Cooper T | 305 Rx | | | Katie E | 300 Rx | | | Ron | 295 Rx | | | Greg U | 285 Rx | | | Dale | 265 Rx | | | Eddie | 265 Rx | | | Jacob L | 265 Rx | | | McKenzie | 265 Rx | | | Carlie | 250 Rx | | | Scott P | 240 Rx | | | Emily S | 235 Rx | | | Kristen | 235 Rx | | | Trina | 235 Rx | | | Jessica L | 235 Rx | | | Lyndsie | 225 Rx | PR! | | Kelly S | 220 Rx | PR! | | Kori | 215 Rx | | | Robbie | 215 Rx | PR! | | Rebecca P | 215 Rx | | | Alex D | 205 Rx | | | Mariah | 200 Rx | | | Veronica | 200 Rx | | | Cecy | 195 Rx | | | Julianne | 185 Rx | | | Kelley | 180 Rx | | | Wayne | 175 Rx | | | Jenny | 175 Rx | PR! | | Megan S | 170 Rx | | | Diane | 170 Rx | | | Jen | 150 Rx | | | Emma L | 150 Rx | | | Pam | 142.5 Rx | PR! | | Connie | 135 Rx | PR! | | Laura B | 135 Rx | | | Aniki | 135 Rx | | | Alice | 128.5 Rx | PR! | | Susan | 120 Rx | PR! | | Elizabeth | 105 Rx | | | Melissa J | 85 Rx | | | Alicia | :-) Rx | |
|
250616 AT-HOME WOD (Check In) At-home option: EMOM 12: Min. 1 | 10 burpees + 15 jumping squats Min. 2 | :30 max-rep dumbbell deadlifts (35/50 lb) – Use two dumbbells.
|
250616 OPTIONAL STRENGTH (Weight) 3 rounds for completion: 100-meter sandbag bear-hug carry (70/100 lb) 100-meter overhead plate carry (35/45 lb) 100-meter backward sled drag (45/90 lb) NOTES: -Scale loads to complete unbroken efforts at a steady pace. -Rest as needed between movements. -Keep your chest up and hips underneath your shoulders during the bear-hug carry. -Keep your ribs down and elbows and shoulders fully locked out during the overhead carry. -Lean back with the sled attached to your waist and fully extend each knee as you walk backward with the sled
| Carson C | 450 Rx | Deadlift Max | | Caleb Nu | 415 Rx | | | Dale | 35 Rx | Only 1 set | | Thomas B | 100/45/90 Rx | |
|
250616 OPTIONAL BIKE ROW GHD (Time) 4 rounds for time of: 1,000-meter C2 bike 500-meter row 20 GHD sit-ups NOTES: -18:00-23:00. -Each bike in 1:45-2:15. -Each row in 1:45-2:15. -GHD sit-ups in :40-1:00. -Treat the first 2 rounds as a warm-up, and then increase your pace for rounds 3 and 4. -Take 1-3 deep breaths as you transition between movements. -Use the first 20 seconds of each bike and row effort to get up to speed before maintaining a consistent pace for the remainder of the interval.
| Thomas B | 24:58 Rx | | | Carlie | 31:59 | 1000m bike, 500m row, 20 cal ski erg, 30 alt vups |
|