DAILY WOD
 | Tue, Jul 9 2024 |  |
 | Happy Birthday: Alaina & Evan F |
| 20240709 STRENGTH | 20240709 OPTIONAL COMPETE STAMINA | 20240709 OPTIONAL COMPETE MIDLINE |
20240709 STRENGTH
(Weight)
For load:
5-5-5-5-5
Back squat
INTENDED STIMULUS
- Heavy day!
- 5 sets of 5 heavy back squats.
- Advanced athletes perform all sets at 70% or greater.
- Lift once every 3:00.
- Straight sets across OR add load; no more than 10 lb at a time.
| 1st | 235 Rx | Kherri Tue, Jul 9, 2024 | | 2nd | 215 Rx | Nidia Tue, Jul 9, 2024 | | 3rd | 200 Rx | Marnie Tue, Jul 9, 2024 | | 1st | 345 Rx | Jeremy Tue, Jul 9, 2024
Tom Tue, Jul 9, 2024 | | 2nd | 315 Rx | Cooper T Tue, Jul 9, 2024
Zach W Tue, Jul 9, 2024
Jason Tue, Jul 9, 2024 | | 3rd | 300 Rx | Thomas C Tue, Jul 9, 2024 |
| Tom | 345 Rx | | | Jeremy | 345 Rx | | | Jason | 315 Rx | | | Zach W | 315 Rx | | | Cooper T | 315 Rx | | | Thomas C | 300 Rx | 305x4 on last set. 😣 | | Justin U | 290 Rx | | | Carson C | 290 Rx | | | Nick Ga | 265 Rx | | | Kherri | 235 Rx | | | Nidia | 215 Rx | | | Marnie | 200 Rx | | | Brian | 195 Rx | | | Eddie | 185 Rx | | | Mari | 175 Rx | | | Katie E | 165 Rx | | | Jules | 150 Rx | | | Julia F | 150 Rx | | | Trina | 145 Rx | | | Maddy | 145 Rx | | | Lindsey C | 145 Rx | | | Dale | 135 Rx | | | Breanna | 135 Rx | | | Cecy | 120 Rx | | | Laura M | 115 Rx | | | Elizabeth | 105 Rx | | | Kelly S | 100 Rx | | | Jocelyn | 80 Rx | | | Kelly P | 80 Rx | | | Nicole Hu | 55 Rx | | | Caleb Nu | 335 | 3 reps x 6 sets |
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20240709 OPTIONAL COMPETE STAMINA
(Time)
15 sets for time:
1000-meter bike
– Rest :30 between sets.
STIMULUS & GOALS
- All sets under 1:30.
- Start at a conservative pace and speed up after the first couple of sets.
- Find a pace that you can maintain, challenging yourself to not deviate from that pace by more than 5 seconds in either direction.
| Zach W | 30:32 Rx | | | Jason | 32:01 Rx | | | Dale | 34:37 Rx | | | Thomas C | 21 something | Running 300m for 10 rds | | Katie E | ✔️ | 5 sets |
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20240709 OPTIONAL COMPETE MIDLINE
(Rounds)
AMRAP 15:
20 alternating single-leg toes-to-bar
:30 single-arm plank (right)
10 back extensions
:30 single-arm plank (left)
STIMULUS & GOALS
- 3+ rounds.
- Breaking no more than once on the plank holds.
- Quality back extensions.
- Watch the Back Extension demo before starting if unfamiliar with this movement.
- Press down and lean back on the pull-up bar during the toes-to-bars.
- Widen your feet on the planks to minimize your body rotation. Try to square your shoulders to the ground.
- Focus on flexing and extending one vertebra at a time on your back extensions.
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