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, Rx2, Rx3) 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 Rx3 | Jessica T Wed, Jul 24, 2024 | | 2nd | 4:25 Rx3 | Christine Wed, Jul 24, 2024 | | 3rd | 4:45 Rx3 | Kristen Wed, Jul 24, 2024 | | 1st | 8:43 Rx | Jeremy Wed, Jul 24, 2024 | | 2nd | 7:07 Rx2 | Justin U Wed, Jul 24, 2024 | | 3rd | 8:30 Rx2 | Chase To Wed, Jul 24, 2024 |
| Jeremy | 8:43 Rx | | | Justin U | 7:07 Rx2 | | | Chase To | 8:30 Rx2 | 20 C2B | | Tom | 10:03 Rx2 | #105 | | Jessica T | 3:59 Rx3 | 85# | | Christine | 4:25 Rx3 | | | Kristen | 4:45 Rx3 | 55# | | Alison | 5:00 Rx3 | | | Cooper T | 5:17 Rx3 | 95# | | Rebecca P | 5:22 Rx3 | | | Alex D | 5:22 Rx3 | | | Diane | 6:12 Rx3 | | | Kelly P | 6:17 Rx3 | | | Jeanne | 6:35 Rx3 | | | Marnie | 6:51 Rx3 | 15 C2B, front squats | | Nick Ga | 7:52 Rx3 | | | Cecy | 8:25 Rx3 | 65#/some band | | Laura M | 9:04 Rx3 | 15 PU, 65# | | Jamie | 9:27 Rx3 | ring rows, 55# | | Jacob L | 12:34 Rx3 | | | 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 | ✔️ Rx3 | |
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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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