Daily WOD
 | Wed, Mar 11
Today | |
 | Gymversary: Adam(2) & Christine(2) |
| 260311 METCON | 260311 POST-WOD SKILL | 260311 AT-HOME WOD | 260311 OPTIONAL STRENGTH | 260311 OPTIONAL ACCESSORY |
260311 METCON
(Time, Sc, Fnd)
For time:
400-m run
30 toes-to-bars
400-m run
10 wall walks
400-m run
30 toes-to-bars
400-m run
Rx2: 30 knees-to-chests; 5 wall walks;
30 knees-to-chests
Rx3: 200-m run; 20 hanging knee raises;
200-m run; 5 inchworm + push-ups;
200-m run; 20 hanging knee raises;
200-m run
Masters: 30 toes-to-bars, 10 partial wall walks, 30 toes-to-bars
Intended Stimulus:
-12:00-18:00.
-Moderate time domain pyramid-style workout.
-Run efforts in 2:15 or less.
-3+ wall walks per minute.
-Toes-to-bars in 3:00 or less.
-Retest from 250714.
| 1st | 13:32 Rx | Emily S Mon, Jul 14, 2025 | | 2nd | 15:15 Rx | Nidia Mon, Jul 14, 2025 | | 3rd | 17:23 Rx | Kelley Mon, Jul 14, 2025 | | 1st | 9:40 Rx | Willy Mon, Jul 14, 2025 | | 2nd | 11:50 Rx | Carson C Mon, Jul 14, 2025 | | 3rd | 12:59 Rx | Thomas B Mon, Jul 14, 2025 |
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260311 POST-WOD SKILL
(Weight)
Post-workout
3 sets:
10 good mornings
– Build in load, but only as quality mechanics allow.
| 1st | 75 Rx | Kelly P Mon, Jul 14, 2025 | | 2nd | 65 Rx | Maddy Mon, Jul 14, 2025 | | 3rd | 55 Rx | Christine Mon, Jul 14, 2025
Lindsey C Mon, Jul 14, 2025
Carlie Mon, Jul 14, 2025
Emily S Mon, Jul 14, 2025 | | 1st | 105 Rx | Thomas B Mon, Jul 14, 2025
Dale Mon, Jul 14, 2025 | | 2nd | 95 Rx | Gavin Mon, Jul 14, 2025 | | 3rd | 85 Rx | Greg U Mon, Jul 14, 2025 |
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260311 AT-HOME WOD
(Time)
At-home option:
For time:
400-meter run
30 V-ups
400-meter run
10 wall walks
400-meter run
30 V-ups
400-meter run
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260311 OPTIONAL STRENGTH
(Weight)
Clean and jerk
Wave 1:
72% x 3
77% x 2
82% x 1
Wave 2:
77% x 3
82% x 2
84% x 1
Wave 3:
82% x 2
87% x 1
92% x 1
Heavy single x 1
Notes
-Welcome to week two of this 2025 Strength 1 lifting cycle. These first 5 weeks are 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.
-Use a recent max or heavy single for your percentages.
-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.
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260311 OPTIONAL ACCESSORY
(Weight)
3 sets:
10 dumbbell windmills/arm
20 GHD hip extensions
:30 GHD hip extension hold
Notes
-Use a dumbbell or kettlebell load for the windmills that allows you to perform 10 unbroken reps.
-If you do not have a GHD, perform good mornings for the hip extensions and a plank hold for the hip extension hold.
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