Daily WOD
 | Fri, Mar 20 |  |
 | Happy Birthday: Eli |
 | Gymversary: Deanna(1) |
| 260320 METCON | 260320 POST WOD ACCESSORY | 260320 AT HOME WOD | 260320 OPTIONAL STRENGTH | 260320 OPTIONAL ACCESSORY |
260320 METCON
(Weight)
For load:
Hang power snatch
2-2-2-2-2-2-2-2-2-2
Intended Stimulus
-Heavy hang power snatch day.
-Rest 2:00 between sets.
-Start between 60-70% and take small jumps, building up.
-Only increase if technique allows.
-Look back to 251008 for a similar power snatch heavy day.
| 1st | 100 Rx | Cayla Fri, Mar 20, 2026 | | 2nd | 95 Rx | Lindsey C Fri, Mar 20, 2026 | | 3rd | 90 Rx | Deena Fri, Mar 20, 2026
Alex D Fri, Mar 20, 2026
Kori Fri, Mar 20, 2026 | | 1st | 205 Rx | Jeremy Fri, Mar 20, 2026 | | 2nd | 185 Rx | Alex A Fri, Mar 20, 2026
Thomas C Fri, Mar 20, 2026 | | 3rd | 177.5 Rx | Willy Fri, Mar 20, 2026 |
| Jeremy | 205 Rx | | | Thomas C | 185 Rx | | | Alex A | 185 Rx | | | Willy | 177.5 Rx | | | Jason B | 175 Rx | | | Cooper T | 175 Rx | | | Chad | 175 Rx | | | Mike | 175 Rx | | | Evan B | 175 Rx | | | Tom | 165 Rx | | | Thomas B | 150 Rx | | | Blake P | 135 Rx | | | Jake D | 125 Rx | | | Drew | 115 Rx | | | Ron | 112.5 Rx | | | Greg U | 105 Rx | | | Cayla | 100 Rx | @SSFD: 65-75-80-85-90-95-100-100-100-100 | | Eddie | 97.5 Rx | | | Andrew | 95 Rx | | | Lindsey C | 95 Rx | | | Scott P | 90 Rx | | | Kori | 90 Rx | | | Dale | 90 Rx | | | Alex D | 90 Rx | | | Deena | 90 Rx | | | Megan M | 85 Rx | | | Robbie | 80 Rx | | | John W | 80 Rx | | | Christine | 77.5 Rx | | | Kayla | 75 Rx | | | Julie | 72.5 Rx | | | David R | 70 Rx | | | Mindy | 70 Rx | | | Veronica | 70 Rx | | | Madelyne | 67.5 Rx | | | Alicia | 65 Rx | | | Kelly P | 65 Rx | | | Mariah | 60 Rx | | | Grace | 55 Rx | | | Jen | 55 Rx | | | Dana F | 52.5 Rx | | | Alice | 50 Rx | | | Melissa J | 45 Rx | | | Eli | 40 Rx | | | Debra | 35 Rx | | | Candi | 30 Rx | | | Aniki | ✅ Rx | #30 goblet squat |
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260320 POST WOD ACCESSORY
(Check In)
Post-workout accessory
4 sets:
:20 seated leg raises, legs together
:10 rest
:20 seated leg raises, wide legs
:10 rest
| Jason B | Yes | | | Drew | Yes | | | Debra | Yes | | | Cooper T | Yes | | | Chad | Yes | | | Scott P | Yes | | | Andrew | Yes | | | Mike | Yes | | | Kori | Yes | | | Megan M | Yes | | | David R | Yes | | | Greg U | Yes | | | Candi | Yes | | | Mindy | Yes | | | Dana F | Yes | | | Tom | Yes | | | Eddie | Yes | | | Eli | Yes | | | Alex D | Yes | | | John W | Yes | | | Jeremy | Yes | | | Deena | Yes | | | Jake D | Yes | | | Alex A | Yes | | | Veronica | Yes | | | Thomas B | Yes | | | Willy | Yes | | | Mariah | Yes | | | Madelyne | Yes | | | Evan B | Yes | | | Christine | Yes | | | Alice | Yes | | | Robbie | Yes | | | Aniki | Yes | | | Melissa J | Yes | | | Kelly P | Yes | | | Grace | Yes | | | Jen | Yes | | | Kayla | Yes | |
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260320 AT HOME WOD
(Weight)
At-home option:
10 sets:
5 dumbbell snatches, right
5 dumbbell snatches, left
– Rest 1:00 between sets.
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260320 OPTIONAL STRENGTH
(Weight)
10 rounds for load:
50-meter sandbag carry
– Rest 1:00 between rounds.
– Hold the object at the stomach/chest.
Notes
-Finish each carry in less than 1 minute.
-Record the heaviest unbroken carry.
-Build up to the heaviest sandbag/object that you can successfully carry for 50 meters. If you only have one or two heavy bags/objects, use those.
-If your arms are long enough, try interlocking your fingers or grabbing the wrist of the other arm to help you hang on to the object for longer.
| Dale | 175 Rx | 100,150,165,175. Only 4 rounds | | Thomas B | 150 Rx | Alternating 100 and 150 |
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260320 OPTIONAL ACCESSORY
(Check In)
Accumulate:
3:00 L-sit hold
Notes
-Perform the L-sit supporting on a pair of parallettes, hanging from a pull-up bar, or utilizing any way you can to get yourself off the ground.
-Choose a variation that allows you to hold the L-sit for at least 10 seconds and no longer than 40 seconds. Rest as needed, but pick up where you left off until you accumulate 3 minutes of work.
| Thomas B | Yes | 1min RX, 2 min scaled knees tucked |
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