Daily WOD
 | Wed, Jul 24 2024 |  |
| 20240724 PRE-WOD SKILL | 20240724 METCON | 20240724 OPTIONAL COMPETE STAMINA |
20240724 PRE-WOD SKILL
(Weight)
On a 8:00 clock:
Build to a heavy 1-rep overhead squat from the floor.
| 1st | 115 Rx | Jamie Wed, Jul 24, 2024 | | 2nd | 105 Rx | Marnie Wed, Jul 24, 2024 | | 3rd | 95 Rx | Trina Wed, Jul 24, 2024 | | 1st | 225 Rx | Jeremy Wed, Jul 24, 2024 | | 2nd | 200 Rx | Justin U Wed, Jul 24, 2024 | | 3rd | 185 Rx | Tom Wed, Jul 24, 2024 |
| Jeremy | 225 Rx | | | Justin U | 200 Rx | | | Tom | 185 Rx | | | Chase To | 175 Rx | | | Nick Ga | 165 Rx | | | Cooper T | 155 Rx | | | Brandon | 145 Rx | | | Tyler W | 135 Rx | | | Matias | 115 Rx | | | Jamie | 115 Rx | | | Marnie | 105 Rx | | | Trina | 95 Rx | | | Kristen | 90 Rx | | | Jessica T | 90 Rx | | | Maddy | 85 Rx | | | Laura M | 85 Rx | | | Alex D | 80 Rx | | | Christine | 70 Rx | | | Cecy | 70 Rx | | | Jeanne | 60 Rx | | | Diane | 50 Rx | | | Alice | 45 Rx | | | Alison | 45 Rx | | | Kelly P | 45 Rx | | | Rebecca P | 45 Rx | | | Ginny | 30 Rx | | | Dale | OHS practice Rx | | | Jessica L | OHS practice Rx | | | Adam | Sq. Therapy Rx | | | Elizabeth | MOD WOD Rx | | | Heather G | Sq. Therapy Rx | | | Heather B | Sq. Therapy Rx | | | Jocelyn | Sq. Therapy Rx | | | Jacob L | OHS practice Rx | First time OHS |
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20240724 METCON
(Time, Sc, Fnd)
3 rounds for time:
20 chest-to-bar pull-ups
10 overhead squats (125/185 lb)
Rx2: 15 chest to bar, 95/135 lb
Rx3: 15 jumping chest to bar, 45/65 lb
INTENDED STIMULUS
- 3:30-10:00.
- Chest-to-bar pull-ups in 3 sets or less.
- Overhead squats in 2 sets or less at a moderate weight.
| 1st | 3:59 Fnd | Jessica T Wed, Jul 24, 2024 | | 2nd | 4:25 Fnd | Christine Wed, Jul 24, 2024 | | 3rd | 4:45 Fnd | Kristen Wed, Jul 24, 2024 | | 1st | 8:43 Rx | Jeremy Wed, Jul 24, 2024 | | 2nd | 7:07 Sc | Justin U Wed, Jul 24, 2024 | | 3rd | 8:30 Sc | Chase To Wed, Jul 24, 2024 |
| Jeremy | 8:43 Rx | | | Justin U | 7:07 Sc | | | Chase To | 8:30 Sc | 20 C2B | | Tom | 10:03 Sc | #105 | | Jessica T | 3:59 Fnd | 85# | | Christine | 4:25 Fnd | | | Kristen | 4:45 Fnd | 55# | | Alison | 5:00 Fnd | | | Cooper T | 5:17 Fnd | 95# | | Rebecca P | 5:22 Fnd | | | Alex D | 5:22 Fnd | | | Diane | 6:12 Fnd | | | Kelly P | 6:17 Fnd | | | Jeanne | 6:35 Fnd | | | Marnie | 6:51 Fnd | 15 C2B, front squats | | Nick Ga | 7:52 Fnd | | | Cecy | 8:25 Fnd | 65#/some band | | Laura M | 9:04 Fnd | 15 PU, 65# | | Jamie | 9:27 Fnd | ring rows, 55# | | Jacob L | 12:34 Fnd | | | Debra | 2:50 | Sc-PVC | | Alice | 4:26 | 35# | | Ginny | 4:39 | 25/RR | | Dale | 5:18 | JPU/FS | | Jessica L | 5:38 | JPU/FS | | Elizabeth | 5:40 | MOD:over head press, jumping c2b | | Heather G | 5:43 | 25# | | Heather B | 6:18 | PVC | | Jocelyn | 7:01 | 15# | | Adam | 8:14 | DB Thrusters | | Brandon | 8:42 | 95# jc2b | | Maddy | 9:34 | 65# | | Trina | 10:05 | 65# | | Thomas C | 21:32 | Vacation MODWOD at drop-in gym. It wasn’t fun. | | Tyler W | ✔️ Fnd | |
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20240724 OPTIONAL COMPETE STAMINA
(Time)
3 sets:
500-400-300-200-100 meter SkiErg
– Rest :30 between efforts and rest 3:00 between sets.
STIMULUS & GOALS
- 25:00-30:00.
- 1 set is 1,500 meters.
- Building volume and capacity on the SkiErg through shorter more intense intervals.
- Shoot for no more than a 1:00 difference between set 1 and set 3.
- Let the two intervals below serve as a guideline when you are working on being consistent with your sets. In the shorter intervals, you will be able to push a little harder than on the longer ones. Remember, the overall goal is consistency with these sets, so choose a pace and try to hold it.
200-meter interval:
1:42/500 m = :40.8
1:50/500 m = :44
2:00/500 m = :48
400-m interval:
1:42/500 m = 1:21.6
1:50/500 m = 1:28
2:00/500 m = 1:36
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