DAILY WOD
 | Fri, Jul 12 2024 |  |
| 20240712 METCON | 20240712 STRENGTH | CLEAN AND JERK MAX | 20240712 POST-WOD SKILL | 20240712 OPTIONAL COMPETE STRENGTH | Other Results |
20240712 METCON (Rounds, Rx2, Rx3) AMRAP 9: 12 sumo deadlift high pulls (65/95 lb) 6 shuttle runs – 1 shuttle run is 25 ft down/25 ft back. Rx2: 45/55 lb Rx3: 35/45 lb, 4 shuttle runs INTENDED STIMULUS - 4-6 rounds. - Unbroken sumo deadlift high pulls to start, and no more than 2 sets later in the workout. - Continuous movement on the shuttle runs completed in no more than 1:00 each round.
| 1st | 6+11 Rx | Kherri Fri, Jul 12, 2024 | | 2nd | 6+4 Rx | Marnie Fri, Jul 12, 2024 | | 3rd | 6+3 Rx | Hope Fri, Jul 12, 2024 | | 1st | 6+11 Rx | Justin T Fri, Jul 12, 2024 | | 2nd | 6+1 Rx | Jason Fri, Jul 12, 2024 | | 3rd | 5+13 Rx | Justin U Fri, Jul 12, 2024 |
| Justin T | 6+11 Rx | | | Kherri | 6+11 Rx | | | Marnie | 6+4 Rx | | | Hope | 6+3 Rx | | | Jason | 6+1 Rx | | | Lindsey C | 5+17 Rx | | | Justin U | 5+13 Rx | | | Trina | 4 Rx | | | Dale | 8+17 Rx2 | | | Kelley | 6 Rx2 | 55# | | Laura M | 5 + 13 Rx2 | 55 | | Elizabeth | 5+12 Rx2 | 55 | | Kelly S | 5+9 Rx2 | 55 | | Kristen | 4 Rx2 | 55 | | Sarah Y | 4+12 Rx3 | 50 | | Pam | 4 + 6 Rx3 | 45# 4 shuttle runs | | Alice | 4 Rx3 | | | Stephanie | 4 Rx3 | :45 bike | | Nicole Hu | 5+3 | scaled | | Zach W | 5+3 | scaled | | Scott P | 4+15 | 80 |
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20240712 STRENGTH (Weight) For load: Find 1 rep max clean & jerk INTENDED STIMULUS - Working up to a heavy 1 rep max clean & jerk for the start of our upcoming 8 week strength cycle. - Take 20 minutes to build in weight to that heaviest load.
| 1st | 185 Rx | Kherri Fri, Jul 12, 2024 | | 2nd | 145 Rx | Marnie Fri, Jul 12, 2024 | | 3rd | 135 Rx | Lindsey C Fri, Jul 12, 2024 | | 1st | 260 Rx | Justin T Fri, Jul 12, 2024 | | 2nd | 235 Rx | Zach W Fri, Jul 12, 2024 | | 3rd | 220 Rx | Justin U Fri, Jul 12, 2024 |
| Justin T | 260 Rx | | | Zach W | 235 Rx | | | Justin U | 220 Rx | | | Jason | 215 Rx | | | Kherri | 185 Rx | | | Marnie | 145 Rx | | | Lindsey C | 135 Rx | | | Trina | 125 Rx | | | Mindy | 125 Rx | | | Kristen | 120 Rx | | | Dale | 115 Rx | | | Scott P | 115 Rx | | | Laura M | 110 Rx | | | Kelly S | 100 Rx | | | Sarah Y | 100 Rx | | | Hope | 95 Rx | | | Elizabeth | 85 Rx | | | Pam | 70 Rx | | | Alice | 60 Rx | | | Debra | 50 Rx | | | Stephanie | 45 Rx | | | Nicole Hu | 35 Rx | |
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CLEAN AND JERK MAX (Weight, 1 Rep Maxes (Cont.)) 1 rep max clean & jerk. NOTES - May be either power or squat clean. - May be either split or power jerk.
| 1st | 125 Rx | Trina Fri, Jul 12, 2024 | | 2nd | 120 Rx | Kristen Fri, Jul 12, 2024 | | 3rd | 110 Rx | Laura M Fri, Jul 12, 2024 | | 1st | 260 Rx | Justin T Fri, Jul 12, 2024 | | 2nd | 220 Rx | Justin U Fri, Jul 12, 2024 | | 3rd | 215 Rx | Jason Fri, Jul 12, 2024 |
| 1st | 125 Rx | Trina Fri, Jul 12, 2024 | | 2nd | 120 Rx | Kristen Fri, Jul 12, 2024 | | 3rd | 110 Rx | Laura M Fri, Jul 12, 2024 | | 1st | 260 Rx | Justin T Fri, Jul 12, 2024 | | 2nd | 220 Rx | Justin U Fri, Jul 12, 2024 | | 3rd | 215 Rx | Jason Fri, Jul 12, 2024 |
| Justin T | 260 Rx | 1st | | Justin U | 220 Rx | 2nd | | Jason | 215 Rx | 3rd | | Trina | 125 Rx | 1st | | Kristen | 120 Rx | 2nd | | Scott P | 110 Rx | 5th | | Laura M | 110 Rx | 3rd | | Kelly S | 100 Rx | 4th | | Sarah Y | 100 Rx | 4th | | Elizabeth | 85 Rx | 5th | | Pam | 75 Rx | 6th | | Alice | 60 Rx | 7th |
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20240712 POST-WOD SKILL (Distance) On a 8:00 clock: 6 attempts at a max-distance broad jump NOTES - Have fun, and do this if time permits!
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20240712 OPTIONAL COMPETE STRENGTH (Weight) For load: Deadlift 5-5-5-5-5+ – Max reps on the last set. NOTES - Welcome to week one of our Strength II cycle where we will deadlift for the next four weeks. - Find a heavy set of 5 deadlifts. This may not be a 5-rep-max but find your heavy 5-rep lift for the day. - Use the same load for sets 4 and 5, but go for more than 5 reps in that final set without pushing to failure.
| Marnie | 185 Rx | 14 reps | | Dale | 165 glute bridge Rx | Glute bridge 75,95,125,145,165. 10 reps each |
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