Daily WOD
 | Wed, Mar 4 |  |
| 260304 METCON | 260304 POST WOD ACCESSORY | 260304 AT HOME WOD | 260304 OPTIONAL STRENGTH | 260304 OPTIONAL ACCESSORY |
260304 METCON
(Weight)
For load:
Back squat
8-8-8-8-8
Rx2/Masters: Same as Rx’d
Rx3: Same as Rx’d
Intended Stimulus
-Heavy back squats for higher-rep sets.
-Start at approximately 70% of a 1-rep max; all sets should be challenging.
-Rest approximately 3:00 between sets.
| 1st | 190 Rx | Cayla Wed, Mar 4, 2026 | | 2nd | 180 Rx | Alex D Wed, Mar 4, 2026 | | 3rd | 165 Rx | Kristen Wed, Mar 4, 2026 | | 1st | 355 Rx | Jeremy Wed, Mar 4, 2026 | | 2nd | 325 Rx | Tom Wed, Mar 4, 2026 | | 3rd | 305 Rx | Matthew Wed, Mar 4, 2026 |
| Jeremy | 355 Rx | | | Tom | 325 Rx | | | Matthew | 305 Rx | | | Willy | 277.5 Rx | 225, 235, 245, 260, 277.5 | | Evan B | 225 Rx | | | Jake D | 225 Rx | | | Ezra | 225 Rx | | | Chad | 205 Rx | | | Mike | 205 Rx | | | Greg U | 195 Rx | | | Ron | 190 Rx | | | Cayla | 190 Rx | | | Alex D | 180 Rx | | | Blake P | 175 Rx | | | Kristen | 165 Rx | | | Dale | 155 Rx | | | John W | 155 Rx | | | Rylie | 145 Rx | | | Christine | 145 Rx | | | Scott P | 135 Rx | | | Megan M | 135 Rx | | | Robbie | 125 Rx | 105/115/125/130 for6/125 | | Jessica L | 120 Rx | | | Kelley | 120 Rx | Push ups like Kim btwn sets! | | Alaina | 115 Rx | | | Deanna | 115 Rx | | | Kelly P | 105 Rx | | | Veronica | 105 Rx | | | Diane | 100 Rx | | | Alicia | 100 Rx | | | Julie | 100 Rx | | | Lyndsie | 100 Rx | | | Adam | 95 Rx | | | Karis | 95 Rx | | | Cecy | 90 Rx | | | Jen | 85 Rx | | | David R | 85 Rx | | | Grace | 85 Rx | | | Denisha | 85 Rx | | | Pam | 80 Rx | | | Mariah | 80 Rx | | | Madelyne | 80 Rx | | | Amanda C | 75 Rx | | | Alice | 65 Rx | | | Elizabeth | 60 Rx | | | Candi | 55 Rx | | | Susan | 55 Rx | | | Chrissy | 50 Rx | | | Aniki | 50 Rx | | | Connie | 50 Rx | | | Eli | 50 Rx | | | Gavin | 195 | 62-73 | | Justin U | ✔️ | Alt 3/5 WOD | | Caroline | ✅ Rx | Med ball squat |
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260304 POST WOD ACCESSORY
(Check In)
Post-workout accessory
Every 2:00 for 4 sets:
3 DB vertical jumps
3 rotational medicine-ball throws into the wall, left
3 rotational medicine-ball throws into the wall, right
| Mike | Yes | | | Scott P | Yes | | | Megan M | Yes | | | Rylie | Yes | | | Kristen | Yes | | | David R | Yes | | | Greg U | Yes | | | Elizabeth | Yes | | | Candi | Yes | | | Jessica L | Yes | | | Diane | Yes | | | Christine | Yes | | | Pam | Yes | | | Alice | Yes | | | Alaina | Yes | | | Chrissy | Yes | | | Cecy | Yes | | | Grace | Yes | | | Caroline | Yes | | | Ron | Yes | | | Aniki | Yes | | | Susan | Yes | | | Alicia | Yes | | | Connie | Yes | | | Karis | Yes | | | Julie | Yes | | | Cayla | Yes | | | Dale | Yes | | | Alex D | Yes | | | Tom | Yes | | | Kelly P | Yes | | | Jeremy | Yes | | | Eli | Yes | | | Evan B | Yes | | | John W | Yes | | | Jake D | Yes | | | Mariah | Yes | | | Deanna | Yes | | | Veronica | Yes | | | Matthew | Yes | | | Madelyne | Yes | | | Lyndsie | Yes | | | Gavin | Yes | | | Denisha | Yes | |
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260304 AT HOME WOD
(Weight)
At-home option:
5 sets:
Max tempo double-dumbbell front squats
– Perform squats with :10 down + :10 up and no pause at the top or bottom of any rep.
-Terminate the set at any point where the tempo is not maintained.
– Rest 3:00 between sets.
– Do not exceed 15 reps on any set.
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260304 OPTIONAL STRENGTH
(Weight)
Clean and jerk
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 2026 Strength I lifting cycle. The next four weeks will be dedicated to the clean and jerk following a wave-loading template. Week five will be a deload week, and then in week six, we will test our 1-rep clean and jerk.
-For the percentages, use a recent max or heavy single.
-If the percentage calls for more than a single rep, they are meant to be completed as unbroken (touch-and-go) reps.
-Rest as needed between percentages and waves.
| Gavin | 172.5 Rx | 135,145,155,162.5,172.5 |
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260304 OPTIONAL ACCESSORY
(Check In)
EMOM 12:
Min. 1 | 15 GHD sit-ups
Min. 2 | 15 GHD hip extensions
Notes
-If you are not familiar with or have not been training consistently with the GHD, scale range of motion and/or reps if necessary.
-If you don’t have a GHD, perform weighted sit-ups (14/20 lb) and Superman arch-ups.
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