DAILY WOD
 | Wed, Jul 31 2024 |  |
 | Happy Birthday: Jules |
| 20240731 STRENGTH | 20240731 METCON | 20240731 OPTIONAL COMPETE SKILL |
20240731 STRENGTH (Weight) For load in 20:00: Clean and Jerk 5 reps x 2 sets at 50-60%+ 4 reps x 5 sets at 60-70%+ 3 reps x 3 sets at 70-80% NOTES - Welcome to week three 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 | 120 Rx | Marnie Wed, Jul 31, 2024 | | 2nd | 115 Rx | Lindsey C Wed, Jul 31, 2024 | | 3rd | 110 Rx | Amberly Wed, Jul 31, 2024 | | 1st | 235 Rx | Thomas C Wed, Jul 31, 2024 | | 2nd | 225 Rx | Jeremy Wed, Jul 31, 2024 | | 3rd | 205 Rx | Justin T Wed, Jul 31, 2024 |
| Thomas C | 235 Rx | | | Jeremy | 225 Rx | | | Justin T | 205 Rx | | | Tyler W | 195 Rx | | | Chad | 185 Rx | | | Justin U | 180 Rx | | | Tom | 155 Rx | | | Marnie | 120 Rx | | | Greg U | 115 Rx | | | Lindsey C | 115 Rx | | | Matt Br | 115 Rx | | | Amberly | 110 Rx | | | Erika R | 100 Rx | | | Trina | 95 Rx | | | Laura M | 95 Rx | 70/80/95 | | Jenn | 95 Rx | 65/80/95 | | Christine | 85 Rx | | | Jamie | 85 Rx | jerks | | Jacob L | 85 Rx | | | Megan M | 85 Rx | | | Kelly S | 80 Rx | | | Kristen | 75 Rx | | | Maddie | 75 Rx | | | Adam | 75 Rx | | | Cecy | 75 Rx | | | Jocelyn | 70 Rx | | | Elizabeth | 65 Rx | | | Kelly P | 55 Rx | | | Alex D | 55 Rx | | | Rebecca P | 55 Rx | | | Susan | 45 Rx | | | Alice | 45 Rx | | | Jennifer | 35 Rx | | | Scott P | 35 Rx | Db one arm | | Heather G | 35 Rx | | | Heather B | 35 Rx | | | Katie E | ✔️ Rx | |
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20240731 METCON (Time, Rx2, Rx3) 3 rounds for time: 10 hang power snatches (65/95 lb) 2 rope climbs 200-m run Rx2: 55/75, partial rope climbs Rx3: 35/45, 4 pull-to-stands, 100m run INTENDED STIMULUS - 5:00-10:00. - Snatches in 1-2 sets and in :30-1:00. - Rope climbs in :30-1:00. - Runs in :45-1:15.
| 1st | 6:35 Rx | Nidia Wed, Jul 31, 2024 | | 2nd | 7:30 Rx2 | Cecy Wed, Jul 31, 2024 | | 3rd | 8:19 Rx2 | Robbie Wed, Jul 31, 2024 | | 1st | 6:22 Rx | Jeremy Wed, Jul 31, 2024 | | 2nd | 7:49 Rx | Thomas C Wed, Jul 31, 2024 | | 3rd | 8:38 Rx | Justin T Wed, Jul 31, 2024 |
| Jeremy | 6:22 Rx | | | Nidia | 6:35 Rx | | | Thomas C | 7:49 Rx | | | Justin T | 8:38 Rx | | | Justin U | 10:15 Rx | | | Tyler W | 12:48 Rx | | | Dale | 6:24 Rx2 | Done on 8-1-24; HPC (75); row 250m; partial rope climbs | | Cecy | 7:30 Rx2 | sub pull ups and push ups | | Greg U | 7:35 Rx2 | | | Andrew | 8:00 Rx2 | | | Robbie | 8:19 Rx2 | Full rope climbs | | Maddie | 8:22 Rx2 | | | Lindsey C | 9:22 Rx2 | | | Tom | 9:38 Rx2 | | | Kelly S | 10:17 Rx2 | | | Matt Br | 10:35 Rx2 | | | Amberly | 11:30 Rx2 | 65# | | Chad | 12:00 Rx2 | 95# | | Erika R | 13:29 Rx2 | | | Jocelyn | 6:43 Rx3 | | | Kelly P | 6:54 Rx3 | 1/2 rope climbs, 200m | | Rebecca P | 7:28 Rx3 | 1/2 rope climbs, 200m | | Heather G | 7:35 Rx3 | 15# | | Heather B | 7:35 Rx3 | 15# | | Alex D | 7:36 Rx3 | 55# | | Megan M | 7:42 Rx3 | 200m | | Jennifer | 8:01 Rx3 | | | Christine | 8:10 Rx3 | 55# | | Elizabeth | 8:14 Rx3 | 35 half rope climbs 200m | | Jamie | 8:38 Rx3 | momwod | | Kristen | 9:07 Rx3 | | | Jacob L | 9:53 Rx3 | 55#, 200m | | Adam | 10:58 Rx3 | | | Susan | 11:24 Rx3 | | | Alice | 11:24 Rx3 | | | Scott P | 7:46 | Mod | | Trina | 9:15 | 65# | | Katie E | ✔️ | scaled |
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20240731 OPTIONAL COMPETE SKILL (Reps) 10 sets: :30 max strict handstand push-ups 1:00 rest NOTES - Maintain consistent set sizes. - Avoid working to failure. - Hold back on your effort in the first set. Then, gradually increase the set size as opposed to working to failure on set one. - The goal of this session is to build your gymnastic pressing endurance as well as your awareness of your ability with this movement.
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