Daily WOD
 | Fri, Jun 26 |  |
 | Happy Birthday: Lyndsie |
| 260626 PRE WOD | 260626 METCON | 260626 AT HOME WOD | 260626 OPTIONAL ACCESSORY |
260626 PRE WOD (Weight) Pre-workout strength EMOM 8: 3 hang squat cleans – Build in load to heavier than workout load.
| 1st | 120 Rx | Sarah B Fri, Jun 26, 2026 Emily S Fri, Jun 26, 2026 | | 2nd | 115 Rx | Carlie Fri, Jun 26, 2026 | | 3rd | 105 Rx | Kori Fri, Jun 26, 2026 Megan M Fri, Jun 26, 2026 | | 1st | 265 Rx | Matthew Fri, Jun 26, 2026 | | 2nd | 225 Rx | Ezra Fri, Jun 26, 2026 | | 3rd | 195 Rx | Mike Fri, Jun 26, 2026 |
| Matthew | 265 Rx | | | Ezra | 225 Rx | | | Mike | 195 Rx | | | Cooper T | 155 Rx | | | Thomas B | 155 Rx | | | Alex S | 135 Rx | | | Dale | 125 Rx | | | Emily S | 120 Rx | | | Sarah B | 120 Rx | | | Carlie | 115 Rx | | | Megan M | 105 Rx | | | Kori | 105 Rx | | | John W | 105 Rx | | | Jason B | 95 Rx | | | Scott P | 95 Rx | | | Adam | 95 Rx | scaled | | Ron | 95 Rx | | | Kelly S | 95 Rx | | | Deena | 90 Rx | | | Christine | 85 Rx | | | Veronica | 80 Rx | | | Cecy | 75 Rx | | | Alicia | 70 Rx | | | Grace | 70 Rx | | | Alice | 65 Rx | 70x1 | | Kristen | 55 Rx | | | Julie | 50 Rx | | | Caroline | 35 Rx | Goblet squat | | Susan | 20 Rx | Goblet squat | | Megan S | 75 | Front squats | | Lindsey C | 25 | 5 SA DB hang squat cleans |
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260626 METCON (Time, Int, Sc) For time: 15-12-9 Hang squat cleans (105/155 lb) 5-4-3 Rope climbs (15/15 ft) Intermediate/Masters: 15-12-9 Hang squat cleans (95/135 lb) 5-4-3 Rope climbs (12/12 ft) Scaled: 15-12-9 Hang squat cleans (35/45 lb) 5-4-3 Pull-to-stands Intended Stimulus -6:00-10:00. -First set of hang squat cleans in 1:00-1:30. -Moderate hang power clean load; 1-3 sets per round. -First set of rope climbs in 2:00 or less.
| 1st | 11:32 Rx | Emily S Fri, Jun 26, 2026 | | 2nd | 5:44 Sc | Megan S Fri, Jun 26, 2026 | | 3rd | 6:03 Sc | Christine Fri, Jun 26, 2026 | | 1st | 9:58 Rx | Matthew Fri, Jun 26, 2026 | | 2nd | 10:43 Rx | Ezra Fri, Jun 26, 2026 | | 3rd | 11:39 Rx | Mike Fri, Jun 26, 2026 |
| Matthew | 9:58 Rx | | | Ezra | 10:43 Rx | | | Emily S | 11:32 Rx | | | Mike | 11:39 Rx | | | Megan S | 5:44 Sc | 65lb, front squat | | Christine | 6:03 Sc | 55#, 3-2-1 rope climbs 12ft | | Alice | 6:47 Sc | 40#, ring rows | | Kori | 7:09 Sc | | | Chad | 7:32 Sc | 12ft climbs 35lb dbs | | Kelly S | 7:56 Sc | | | Ron | 8:23 Sc | 75#, bite to stand/pull to stands | | Jason B | 8:30 Sc | #95/ski | | John W | 8:34 Sc | 75#, 3-2-1 rope climbs | | Grace | 8:38 Sc | #55 | | Carlie | 8:45 Sc | Inter wt + pull ups | | Cooper T | 8:49 Sc | 135#, 3-2-1 12 ft rope climbs | | Alicia | 8:50 Sc | 55#, 3-2-1 rope climbs 12ft | | Kristen | 9:19 Sc | 45# | | Megan M | 9:28 Sc | ✅ | | Julie | 9:40 Sc | 40# | | Cecy | 10:20 Sc | 45#, int rope climbs | | Sarah B | 10:42 Sc | #95 + strict pull up’s | | Adam | 11:03 Sc | 95# rope climbs | | Veronica | 11:18 Sc | | | Thomas B | 11:37 Sc | RX reps & rope climbs. 115lb Bar technique work | | Scott P | 12:18 Sc | 65# ring rows | | Deena | 12:20 Sc | 85# 1/2 rope climbs | | Dale | 12:33 Sc | 75#, 5-4-3 full reps; partial rope climbs | | Alex S | 12:59 Sc | | | Caroline | 6:32 | 15-12-9 goblet squat, 10-8-6 cal on bike | | Susan | 9:18 | 15-12-9 goblet squat, 10-8-6 cal on bike | | Justin U | ✔️ | Alt Wod | | Lindsey C | 👍🏻 | Bike for 30:00 |
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260626 AT HOME WOD (Time) At-home option: For time: 21-15-9 Dumbbell hang squat cleans (35/50 lb) 15-12-9 Towel pull-ups – Use two dumbbells.
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260626 OPTIONAL ACCESSORY (Check In) 3 sets: :20 single-arm ring plank hold (right) :10 rest :20 single-arm ring plank hold (left) :10 rest :20 Russian twists (14/20 lb) :10 rest :20 seated leg raises :10 rest Notes -Lower a single ring down to a few inches off the ground. You can decrease the difficulty of the plank hold by walking your feet forward to make your body more vertical. Choose an option that allows you to hold for as much of the 20 seconds as possible. -Use a medicine ball or dumbbell for the Russian twists. -For the seated leg raises, try to keep your shoulders over your hips. If needed, make the movement easier by leaning back.
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Christine 5:13pm
Oh my gosh, ALICE!! 🙌🥰
