DAILY WOD
 | Wed, Jul 17 2024 |  |
| 20240717 METCON | 20240717 PRE-WOD STRENGTH | CLUSTER | 20240717 OPTIONAL COMPETE STAMINA | 20240717 OPTIONAL COMPETE ACCESSORY |
20240717 METCON (Rounds, Rx2, Rx3) AMRAP 12: 10-calorie row 3 thrusters (125/185 lb) 12-calorie row 3 thrusters 14-calorie row 3 thrusters – Add 2 calories each round until time expires. Rx2: 8/10/12/14... etc., 95/135 lb Rx3: 6/8/10/12... etc., 45/65 lb INTENDED STIMULUS - Complete 4th round of calories and thrusters. - Advanced athletes should aim to get to the round of 22 calories. - Moderate to heavy thruster loading. - Unbroken thruster sets each round.
| 1st | 6+12 Rx | Kherri Wed, Jul 17, 2024 | | 2nd | 6+5 Rx2 | Jules Wed, Jul 17, 2024 | | 3rd | 5+15 Rx2 | Marnie Wed, Jul 17, 2024 | | 1st | 7+25 Rx | Jeremy Wed, Jul 17, 2024 | | 2nd | 6+22 Rx | Thomas C Wed, Jul 17, 2024 | | 3rd | 5+3 Rx | Zach W Wed, Jul 17, 2024 |
| Jeremy | 7+25 Rx | | | Thomas C | 6+22 Rx | | | Kherri | 6+12 Rx | | | Zach W | 5+3 Rx | | | Tom | 8 Rx2 | | | Cooper T | 7+7 Rx2 | rx calories | | Justin U | 7 Rx2 | | | Andrew | 6+20 Rx2 | | | Jules | 6+5 Rx2 | #105 | | Brandon | 6 Rx2 | 105 | | Marnie | 5+15 Rx2 | #115 | | Lindsey C | 5+7 Rx2 | 95# was burying me. | | Nick Ga | 5 Rx2 | 95 | | Matt Br | 5 Rx2 | | | Breanna | 5 Rx2 | | | Harley | 4+19 Rx2 | | | Jeanne | 8+8 Rx3 | | | Adam | 8+3 Rx3 | | | Christine | 6+20 Rx3 | rx2 cal | | Elizabeth | 6+15 Rx3 | | | Cecy | 6+13 Rx3 | rx cal, 55# | | Trina | 6+10 Rx3 | RX calories 65# | | Beth L | 6+9 Rx3 | | | Blake P | 6+5 Rx3 | 95# | | Dale | 6+5 Rx3 | 85# ski RX cal | | Alison | 6+3 Rx3 | | | Dana F | 6+2 Rx3 | | | Rebecca P | 6+1 Rx3 | | | Maddy | 6 Rx3 | RX calories, 75lb | | Scott P | 6 Rx3 | | | Matias | 6 Rx3 | rx cal/115# | | Megan M | 6 Rx3 | #65 and same cals | | Jacob L | 6 Rx3 | | | Alice | 5+12 Rx3 | | | Jocelyn | 5+11 Rx3 | | | Pam | 5+11 Rx3 | | | Emilie | 5+7 Rx3 | #55, RX cals | | Kristen | 5+6 Rx3 | rx2 cal, 60# | | Susan | 5+2 Rx3 | | | Heather G | 5 Rx3 | | | Alex D | 5 Rx3 | | | Jennifer | 4+10 | scaled | | Katie E | ✔️ | 65# |
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20240717 PRE-WOD STRENGTH (Weight) EMOM 6: 1 squat clean thruster – Build to a heavy single.
| 1st | 165 Rx | Kherri Wed, Jul 17, 2024 | | 2nd | 135 Rx | Marnie Wed, Jul 17, 2024 | | 3rd | 125 Rx | Lindsey C Wed, Jul 17, 2024 | | 1st | 255 Rx | Jeremy Wed, Jul 17, 2024 Thomas C Wed, Jul 17, 2024 | | 2nd | 230 Rx | Zach W Wed, Jul 17, 2024 | | 3rd | 205 Rx | Tom Wed, Jul 17, 2024 |
| Thomas C | 255 Rx | | | Jeremy | 255 Rx | | | Zach W | 230 Rx | | | Tom | 205 Rx | | | Justin U | 185 Rx | | | Cooper T | 175 Rx | | | Brandon | 165 Rx | | | Nick Ga | 165 Rx | | | Kherri | 165 Rx | | | Blake P | 155 Rx | | | Matt Br | 145 Rx | | | Andrew | 135 Rx | | | Matias | 135 Rx | | | Marnie | 135 Rx | | | Lindsey C | 125 Rx | PR! | | Jessica T | 115 Rx | | | Scott P | 115 Rx | | | Dustin | 115 Rx | | | Dale | 115 Rx | Tied pr | | Katie E | 105 Rx | | | Kristen | 105 Rx | | | Trina | 102.5 Rx | | | Maddy | 102.5 Rx | | | Harley | 100 Rx | | | Breanna | 100 Rx | | | Cecy | 95 Rx | | | Megan M | 95 Rx | | | Jeanne | 85 Rx | | | Dana F | 80 Rx | | | Rebecca P | 80 Rx | | | Adam | 75 Rx | | | Steven W | 75 Rx | | | Elizabeth | 75 Rx | | | Jocelyn | 75 Rx | | | Christine | 75 Rx | | | Emilie | 65 Rx | | | Beth L | 60 Rx | | | Jennifer | 55 Rx | | | Alison | 50 Rx | | | Pam | 50 Rx | | | Alice | 50 Rx | | | Susan | 50 Rx | | | Alex D | 45 Rx | | | Heather G | 35 Rx | | | Jacob L | 35 Rx | | | Debra | 30 Rx | |
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CLUSTER (Weight) 1 RM Cluster
| Thomas C | 255 Rx | | | Lindsey C | 125 Rx | |
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20240717 OPTIONAL COMPETE STAMINA (Time) 4 sets on the bike: 500-meter easy-to-moderate pace 500-meter sprint pace 1000-meter standing bike – Rest 3:00 between sets. STIMULUS & GOALS - 22:00-27:00. - Conditioning through various places and positions on the bike. - 500-meter sprints in :40-:55. - No more than 4:30 spent on any interval. STRATEGY - The easy-to-moderate pace should be a conversation pace that builds into a full sprint. - Try to seamlessly perform the entire interval as one cohesive ride, avoiding stopping to transition to the next position. - 500-meter easy-to-moderate pace in 1:00-1:20. - 500-meter sprint pace in :40-:55. - 1000-meter standing bike pace in 1:40-2:05.
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20240717 OPTIONAL COMPETE ACCESSORY (Time) For time: 400-meter sled drag (50/90 lb) NOTES - Attach a rope or a ring strap to the sled. As you face the sled, grab the rope or ring strap and walk backward to accumulate 400 meters. The weight should allow for a smooth, steady pace across the entire 400 meters. You may have to stop 2-3 times, but if you can go unbroken, go for it!
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