DAILY WOD
 | Mon, Jul 15 2024 |  |
 | Happy Birthday: Walker |
| 20240715 STRENGTH | ISABEL | 20240715 OPTIONAL COMPETE GYMNASTICS |
20240715 STRENGTH (Weight) For Load in 20:00 Clean & Jerk 5 reps x 4 sets at 50-60% 4 reps x 3 sets at 60-70% NOTES - Welcome to week 1 of our Strength I cycle. For the next eight weeks, - Use the recent 1-rep-max from 7/12/2024 to find your percentages. - Rest as needed between sets.
| 1st | 125 Rx | Kherri Mon, Jul 15, 2024 | | 2nd | 105 Rx | Marnie Mon, Jul 15, 2024 | | 3rd | 95 Rx | Breanna Mon, Jul 15, 2024 Harley Mon, Jul 15, 2024 Lindsey C Mon, Jul 15, 2024 Trina Mon, Jul 15, 2024 | | 1st | 205 Rx | Jeremy Mon, Jul 15, 2024 | | 2nd | 200 Rx | Caleb Nu Mon, Jul 15, 2024 Carson C Mon, Jul 15, 2024 Thomas C Mon, Jul 15, 2024 | | 3rd | 175 Rx | Andrew Mon, Jul 15, 2024 |
| Jeremy | 205 Rx | | | Thomas C | 200 Rx | | | Carson C | 200 Rx | Singles | | Caleb Nu | 200 Rx | | | Andrew | 175 Rx | | | Justin U | 165 Rx | | | Zach W | 165 Rx | | | Nick Ga | 155 Rx | | | Blake P | 155 Rx | | | Justin T | 155 Rx | | | Jason | 135 Rx | | | Cooper T | 135 Rx | | | Kherri | 125 Rx | | | Dustin | 115 Rx | | | Marnie | 105 Rx | | | Trina | 95 Rx | | | Lindsey C | 95 Rx | | | Harley | 95 Rx | | | Breanna | 95 Rx | | | Maddy | 85 Rx | | | Dale | 85 Rx | | | Scott P | 85 Rx | | | Kristen | 85 Rx | | | Cecy | 80 Rx | | | Diane | 80 Rx | | | Dana F | 75 Rx | | | Christine | 75 Rx | | | Laura M | 75 Rx | | | Steven W | 65 Rx | | | Mariah | 65 Rx | | | Pam | 65 Rx | | | Sarah Y | 65 Rx | | | Elizabeth | 60 Rx | | | Alice | 50 Rx | | | Jocelyn | 45 Rx | | | Heather B | 35 Rx | | | Debra | 30 Rx | | | Heather G | 25 Rx | |
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ISABEL (Time, Rx2, Rx3, Girls (G-N)) For time: 30 power snatches (95/135 lb) Rx2: 65/95 Rx3: 35/45 INTENDED STIMULUS - Barbell sprint workout. - Light-to-moderate loading. - 4 or more snatch reps every 1:00.
| 1st | 2:47 Rx | Kherri Mon, Jul 15, 2024 | | 2nd | 1:37 Rx2 | Marnie Mon, Jul 15, 2024 | | 3rd | 2:23 Rx2 | Lindsey C Mon, Jul 15, 2024 | | 1st | 2:38 Rx | Jeremy Mon, Jul 15, 2024 | | 2nd | 2:54 Rx | Thomas C Mon, Jul 15, 2024 | | 3rd | 2:59 Rx | Caleb Nu Mon, Jul 15, 2024 |
| 1st | 2:47 Rx | Kherri Mon, Jul 15, 2024 | | 2nd | 1:37 Rx2 | Marnie Mon, Jul 15, 2024 | | 3rd | 2:23 Rx2 | Lindsey C Mon, Jul 15, 2024 | | 1st | 2:38 Rx | Jeremy Mon, Jul 15, 2024 | | 2nd | 2:54 Rx | Thomas C Mon, Jul 15, 2024 | | 3rd | 2:59 Rx | Caleb Nu Mon, Jul 15, 2024 |
| Jeremy | 2:38 Rx | 1st | | Kherri | 2:47 Rx | 1st | | Thomas C | 2:54 Rx | 2nd | | Caleb Nu | 2:59 Rx | 3rd | | Blake P | 4:17 Rx | 4th | | Marnie | 1:37 Rx2 | 2nd | | Lindsey C | 2:23 Rx2 | 3rd | | Justin U | 2:26 Rx2 | 5th | | Andrew | 2:53 Rx2 | 6th | | Harley | 2:56 Rx2 | 4th | | Breanna | 3:14 Rx2 | 5th | | Trina | 3:16 Rx2 | 6th | | Laura M | 3:27 Rx2 | 7th | | Zach W | 3:30 Rx2 | 7th | | Kristen | 3:30 Rx2 | 8th | | Maddy | 4:21 Rx2 | 9th | | Nick Ga | 6:36 Rx2 | 8th | | Dale | 1:24 Rx3 | 9th 55#. Too light. Will do better next time | | Cooper T | 1:42 Rx3 | 10th 95# hps | | Diane | 1:45 Rx3 | 10th | | Heather G | 1:57 Rx3 | 11th | | Sarah Y | 2:35 Rx3 | 12th 55# | | Heather B | 2:45 Rx3 | 13th | | Elizabeth | 2:52 Rx3 | 14th #45 | | Pam | 2:57 Rx3 | 15th | | Christine | 2:57 Rx3 | 15th 45# | | Cecy | 3:10 Rx3 | 16th 55# | | Alice | 3:50 Rx3 | 17th | | Dana F | 3:54 Rx3 | 18th #45 | | Mariah | 3:59 Rx3 | 19th #55 | | Dustin | 4:40 Rx3 | 11th 75# | | Debra | 1:42 | 20th 10# DB | | Beth L | 2:54 | 21st 25# | | Steven W | 3:57 | 12th 35# | | Jocelyn | 4:35 | 22nd #25 | | Scott P | 5:13 | 14th scaled |
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20240715 OPTIONAL COMPETE GYMNASTICS (Check In) THREE-PART EMOM EMOM 6: 5 bar muscle-ups EMOM 5: 4 deficit handstand push-ups EMOM 4: 1 legless rope climb + 1 rope climb STIMULUS & GOALS - Finish each movement with at least :20 before the next minute. - Finish each EMOM with no missed minutes. - Bar muscle-ups: Hang on for unbroken sets for as long as possible. If you know you struggle with five reps from the start, try breaking it into 3/2 or 2/2/1 with short breaks. Also, consider lowering the reps to a more manageable number. - Deficit handstand push-ups: Hang on for unbroken sets for as long as possible. If you know you struggle with four reps from the start, try breaking it into 2/2 or 2/1/1 with short breaks. Also, consider lowering the reps to a more manageable number or lowering the deficit. - Rope climb: This will be the most challenging EMOM. Focus on your descent from the top of the rope and getting back to the ground as quickly as possible. Prioritize a strong foot hook to use your legs more than your arms.
| Lindsey C | Yes | DU/GHD/Push-ups | | Thomas C | Yes | 5/5/5/5/5/2 BMU, 3/3/3/3/3 DHSPU, 1/1/1/1 RC |
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