DAILY WOD
 | Fri, Jul 26 2024 |  |
| 20240726 OPTIONAL COMPETE STRENGTH | 20240726 METCON | 20240726 STRENGTH | 20240726 OPTIONAL COMPETE ACCESSORY |
20240726 OPTIONAL COMPETE STRENGTH (Weight) For load: Deadlift 3-3-3-3-3+ – Max reps on the last set. NOTES - Welcome to week two of our Strength II cycle where we will deadlift for the next four weeks. - Your goal is to find a heavy set of 3 deadlifts. This may not be a 3-rep-max but find your heavy 3-rep lift for the day. - Use the same load for sets 4 and 5, but go for more than 3 reps in that final set without pushing to failure.
| 1st | 235 Rx | Marnie Fri, Jul 26, 2024 | | 2nd | 175@5 Rx | Laura M Fri, Jul 26, 2024 | | 1st | 275 Rx | Jason Fri, Jul 26, 2024 | | 2nd | 265 x 3 Rx | Dale Fri, Jul 26, 2024 | | 3rd | 185 Rx | Tyler W Fri, Jul 26, 2024 |
| Jason | 275 Rx | | | Dale | 265 x 3 Rx | 135,165,185,215,245,265 | | Marnie | 235 Rx | 7 reps | | Tyler W | 185 Rx | | | Laura M | 175@5 Rx | | | Steven W | 75 Rx | |
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20240726 METCON (Rounds, Rx2, Rx3) AMRAP 10: 5 power cleans (135/205 lb) 10 toes-to-bars Rx2: 105/155 Rx3: 65/96, hanging knee raises INTENDED STIMULUS - 5-7+ rounds. - Grip-intensive workout. - Moderate-to-heavy power cleans. - Small power clean sets to keep moving. - Toes-to-bars in 2 sets or less each round.
| 1st | 7 + 5 Rx2 | Jessica T Fri, Jul 26, 2024 | | 2nd | 5+5 Rx2 | Marnie Fri, Jul 26, 2024 | | 3rd | 9+2 Rx3 | Elizabeth Fri, Jul 26, 2024 | | 1st | 6+11 Rx | Jeremy Fri, Jul 26, 2024 | | 2nd | 7+5 Rx2 | Cooper T Fri, Jul 26, 2024 | | 3rd | 6 +1 Rx2 | Justin U Fri, Jul 26, 2024 |
| Jeremy | 6+11 Rx | | | Jessica T | 7 + 5 Rx2 | | | Cooper T | 7+5 Rx2 | Toes to as far as they could go lol | | Justin U | 6 +1 Rx2 | | | Marnie | 5+5 Rx2 | 125# | | Jason | 5+1 Rx2 | | | Elizabeth | 9+2 Rx3 | | | Dale | 8+5 Rx3 | 105# ; knee raises | | Tom | 6+8 Rx3 | Knee raise, 155lbs | | Laura M | 6 + 3 Rx3 | 75 T2B | | Adam | 6 Rx3 | | | Trina | 5+5 Rx3 | 85# | | Steven W | 2 | scaled | | Nicole Hu | ✔️ | scaled | | Katie E | ✔️ | 85#, kr | | Tyler W | ✔️ | scaled |
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20240726 STRENGTH (Weight) For load in 20:00: Clean & Jerk 5 reps x 3 sets at 50-60% 4 reps x 5 sets at 60-70% NOTES - Welcome to week two of our Strength I cycle. - Use the recent 1-rep-max from 7/12/2024 to find your percentages. - Rest as needed between sets.
| 1st | 95 Rx | Trina Fri, Jul 26, 2024 | | 2nd | 75 Rx | Laura M Fri, Jul 26, 2024 | | 3rd | 55 Rx | Elizabeth Fri, Jul 26, 2024 | | 1st | 165 Rx | Jeremy Fri, Jul 26, 2024 | | 2nd | 155 Rx | Jason Fri, Jul 26, 2024 Justin U Fri, Jul 26, 2024 | | 3rd | 115 Rx | Cooper T Fri, Jul 26, 2024 |
| Jeremy | 165 Rx | | | Justin U | 155 Rx | | | Jason | 155 Rx | | | Cooper T | 115 Rx | | | Trina | 95 Rx | | | Adam | 95 Rx | | | Dale | 85 Rx | | | Laura M | 75 Rx | | | Elizabeth | 55 Rx | | | Nicole Hu | 45 Rx | | | Katie E | ✔️ Rx | |
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20240726 OPTIONAL COMPETE ACCESSORY (Distance) 5 sets: On a 2:00 clock: 200-meter run Max distance handstand walk – Rest 2:00 between sets. NOTES - Complete the 200-meter run as quickly as possible to give yourself enough time to accumulate significant distance on the handstand walk. - Aim to have at least 1 minute to handstand walk. If you need to scale the handstand walk, perform shoulder taps or bear crawls.
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