DAILY WOD
 | Sat, Jun 28 2025 |  |
| 250628 PRE-WOD SKILL | 250628 METCON | 250628 AT-HOME WOD | 250628 OPTIONAL STRENGTH | 250628 OPTIONAL RUN INTERVALS |
250628 PRE-WOD SKILL (Weight) Pre-workout Every 2:00 for 10:00: 1 power snatch 1 hang squat snatch – Share a bar with a partner. – Build in load as mechanics allow.
| 1st | 120 Rx | Nidia Sat, Jun 28, 2025 | | 2nd | 80 Rx | Breanna Sat, Jun 28, 2025 Harley Sat, Jun 28, 2025 Mari Sat, Jun 28, 2025 | | 3rd | 70 Rx | Lindsey C Sat, Jun 28, 2025 | | 1st | 157.5 Rx | Thomas C Sat, Jun 28, 2025 | | 2nd | 155 Rx | Willy Sat, Jun 28, 2025 | | 3rd | 35 | Jason Sat, Jun 28, 2025 |
| Thomas C | 157.5 Rx | | | Willy | 155 Rx | | | Nidia | 120 Rx | | | Mari | 80 Rx | | | Harley | 80 Rx | | | Breanna | 80 Rx | | | Lindsey C | 70 Rx | | | Deanna | 55 Rx | | | Jason | 35 | Curl and press |
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250628 METCON (Time) 10 rounds for time: 15 hang power snatches (65/95 lb) 15 bar-facing burpees Rx2: (55/75 lb) Rx3: 10 hang power snatches (35/45 lb); 10 bar-facing burpees – Jump or step over the bar. INTENDED STIMULUS: -Snatches in :45-:60 and sets of 5+; light-to-moderate loading. -Bar-facing burpees in :45-1:15; continuous movement.
| 1st | 17:29 Rx | Nidia Sat, Jun 28, 2025 | | 2nd | 17:40 Rx | Lindsey C Sat, Jun 28, 2025 | | 3rd | 17:40 | Mari Sat, Jun 28, 2025 Deanna Sat, Jun 28, 2025 | | 1st | 13:39 Rx | Thomas C Sat, Jun 28, 2025 Willy Sat, Jun 28, 2025 | | 2nd | 13:39 | Jason Sat, Jun 28, 2025 |
| Willy | 13:39 Rx | | | Thomas C | 13:39 Rx | | | Nidia | 17:29 Rx | | | Lindsey C | 17:40 Rx | | | Jason | 13:39 | MODWOD | | Deanna | 17:40 | 55# | | Mari | 17:40 | 55# | | Harley | ✅ | scaled | | Breanna | ✅ | scaled |
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250628 AT-HOME WOD (Time) At-home option: 5 rounds for time: 10 left-arm dumbbell hang snatches (35/50 lb) 10 right-arm dumbbell hang snatches 15 bar-facing burpees
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250628 OPTIONAL STRENGTH (Weight) On a 20:00 clock: Build to a 1-rep-max front squat NOTES: -Welcome to week six of the second 2025 Strength 1 lifting cycle. This is a test week. The goal is to build to a heavy 1-rep. -Within the 20-minute clock, aim to complete 6-10 total lifts. Any more than 10 lifts, and you are not getting enough rest between efforts. -Be sure to warm up to at least 50% of your recent 1-rep-max before starting.
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