Daily WOD
 | Wed, Jul 17 2024 |  |
| 20240717 METCON | 20240717 PRE-WOD STRENGTH | CLUSTER | 20240717 OPTIONAL COMPETE STAMINA | 20240717 OPTIONAL COMPETE ACCESSORY |
20240717 METCON
(Rounds, Sc, Fnd)
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 Sc | Jules Wed, Jul 17, 2024 | | 3rd | 5+15 Sc | 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 Sc | | | Cooper T | 7+7 Sc | rx calories | | Justin U | 7 Sc | | | Andrew | 6+20 Sc | | | Jules | 6+5 Sc | #105 | | Brandon | 6 Sc | 105 | | Marnie | 5+15 Sc | #115 | | Lindsey C | 5+7 Sc | 95# was burying me. | | Nick Ga | 5 Sc | 95 | | Matt Br | 5 Sc | | | Breanna | 5 Sc | | | Harley | 4+19 Sc | | | Jeanne | 8+8 Fnd | | | Adam | 8+3 Fnd | | | Christine | 6+20 Fnd | rx2 cal | | Elizabeth | 6+15 Fnd | | | Cecy | 6+13 Fnd | rx cal, 55# | | Trina | 6+10 Fnd | RX calories 65# | | Beth L | 6+9 Fnd | | | Blake P | 6+5 Fnd | 95# | | Dale | 6+5 Fnd | 85# ski RX cal | | Alison | 6+3 Fnd | | | Dana F | 6+2 Fnd | | | Rebecca P | 6+1 Fnd | | | Maddy | 6 Fnd | RX calories, 75lb | | Scott P | 6 Fnd | | | Matias | 6 Fnd | rx cal/115# | | Megan M | 6 Fnd | #65 and same cals | | Jacob L | 6 Fnd | | | Alice | 5+12 Fnd | | | Jocelyn | 5+11 Fnd | | | Pam | 5+11 Fnd | | | Emilie | 5+7 Fnd | #55, RX cals | | Kristen | 5+6 Fnd | rx2 cal, 60# | | Susan | 5+2 Fnd | | | Heather G | 5 Fnd | | | Alex D | 5 Fnd | | | 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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