DAILY WOD
 | Tue, Jul 30 2024 |  |
 | Happy Birthday: Denisha |
| 20240730 METCON | 20240730 OPTIONAL COMPETE STRENGTH | 20240730 POST WOD SKILL | 20240730 OPTIONAL COMPETE ACCESSORY |
20240730 METCON
(Reps, Rx2, Rx3)
4 rounds for reps:
1:00 plank hold
1:00 single-DB box step-ups (20/24 in) (35/50 lb)
1:00 deadlifts (155/225 lb)
– No rest between rounds.
Rx2: 20/35 lb, 105/155 lb
Rx3: Unweighted (12/20 in), 65/95 lb
INTENDED STIMULUS
- :30 or more of plank holds each minute.
- 12-20 dumbbell box step-ups each minute without putting the dumbbells down.
- 10-20 deadlifts each minute in sets of 3 or more.
- Use the last :05-:10 of each minute to transition to the next station.
| 1st | 142 Rx | Mari Tue, Jul 30, 2024 | | 2nd | 126 Rx | Marnie Tue, Jul 30, 2024 | | 3rd | 110 Rx | Lindsey C Tue, Jul 30, 2024 | | 1st | 117 Rx | Jeremy Tue, Jul 30, 2024 | | 2nd | 114 Rx | Thomas C Tue, Jul 30, 2024
Justin U Tue, Jul 30, 2024 | | 3rd | 95 Rx | Tom Tue, Jul 30, 2024 |
| Mari | 142 Rx | | | Marnie | 126 Rx | | | Jeremy | 117 Rx | | | Justin U | 114 Rx | | | Thomas C | 114 Rx | | | Lindsey C | 110 Rx | | | Jules | 98 Rx | | | Amberly | 95 Rx | | | Tom | 95 Rx | | | Jason | 85 Rx | | | Nidia | 165 Rx2 | | | Cecy | 165 Rx2 | | | Sarah Y | 143 Rx2 | | | Jessica T | 135 Rx2 | | | Kelly P | 126 Rx2 | | | Diane | 124 Rx2 | | | Eddie | 124 Rx2 | | | Jeanne | 122 Rx2 | | | Elizabeth | 120 Rx2 | | | Cooper T | 112 Rx2 | #155 and #50 db | | Megan M | 109 Rx2 | | | Trina | 100 Rx2 | | | Kelly S | 99 Rx2 | | | Chad | 98 Rx2 | | | Jenn | 88 Rx2 | #135 deadlifts | | Laura M | 78 Rx2 | #155 and #25 | | Alex D | 74 Rx2 | | | Debra | 145 Rx3 | 10# - sit ups | | Jennifer | 100 Rx3 | | | Jacob L | 82 Rx3 | #24 inch | | Katie E | ✔️ Rx | | | Nicole Hu | ✔️ Rx3 | |
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20240730 OPTIONAL COMPETE STRENGTH
(Time)
10 sets:
75-ft sled push (50/90 lb)
75-ft sled pull
– Rest 1:00 between sets.
NOTES
- Add the suggested load to an empty sled and use a rope to pull it. The rope can be kept on the sled while you push and then used to pull the sled. The pull should be a backpedal, not an over-the-shoulder drag.
- Move as fast as possible on the sled push and pull.
- Increase the loading as desired, however, the load should never cause you to stop mid-set.
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20240730 POST WOD SKILL
(Max Time)
Post-workout
1 set:
Max-effort L-sit hold
– Rest as needed.
2 sets:
L-sit hold for 50% of your max-effort
– Rest as needed.
| 1st | 1:00 Rx | Cecy Tue, Jul 30, 2024
Kelly S Tue, Jul 30, 2024 | | 2nd | :50 Rx | Nidia Tue, Jul 30, 2024 | | 3rd | :45 Rx | Elizabeth Tue, Jul 30, 2024 | | 1st | :45 Rx | Jeremy Tue, Jul 30, 2024 | | 2nd | :39 Rx | Justin U Tue, Jul 30, 2024 | | 3rd | :32 Rx | Eddie Tue, Jul 30, 2024 |
| Kelly S | 1:00 Rx | | | Cecy | 1:00 Rx | | | Nidia | :50 Rx | | | Elizabeth | :45 Rx | | | Jeremy | :45 Rx | | | Mari | :40 Rx | | | Justin U | :39 Rx | | | Eddie | :32 Rx | scaled | | Jason | :30 Rx | | | Diane | :30 Rx | | | Jennifer | :30 Rx | | | Jacob L | :30 Rx | scaled | | Jessica T | :28 Rx | | | Thomas C | :22 Rx | | | Lindsey C | :18 Rx | | | Alex D | :15 Rx | scaled | | Laura M | :10 Rx | scaled | | Kelly P | :09 Rx | scaled | | Cooper T | :03 Rx | | | Jenn | :09 | scaled |
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20240730 OPTIONAL COMPETE ACCESSORY
(Reps)
5 sets:
1:00 strict ring muscle-ups
1:00 rest
NOTES
- Use this session to practice strict ring muscle-ups and string a few of them together.
- Adjust the volume of each set or scale to low-ring transitions to stay consistent on the muscle-ups.
- Do not push to failure. Advanced athletes should push for at least 20 reps.
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