Daily WOD
 | Fri, Aug 2 2024 |  |
 | Happy Birthday: Melissa B & Cody D & Eric H |
 | Gymversary: Cooper T(2) |
| 20240802 STRENGTH | 20240802 OPTIONAL COMPETE STRENGTH | 20240802 OPTIONAL COMPETE METCON | 20240802 OPTIONAL COMPETE SKILL |
20240802 STRENGTH
(Weight, Sc)
For load:
3-3-3-3-3-3-3
Back squat
Rx2: 5-5-5-5-5-5-5
INTENDED STIMULUS
- Build to 3-rep-max or a set that feels heavy relative to the athlete.
- Beginner athletes will perform light sets of 5 to establish sound mechanics with consistency.
- All sets at 75% of 1-rep-max or heavier for most athletes.
- Refer back to 240709.
- Rest 3:00 between sets.
| 1st | 225 Rx | Marnie Fri, Aug 2, 2024 | | 2nd | 195 Rx | Trina Fri, Aug 2, 2024 | | 3rd | 190 Rx | Mari Fri, Aug 2, 2024 | | 1st | 405 Rx | Jeremy Fri, Aug 2, 2024 | | 2nd | 385 Rx | Justin T Fri, Aug 2, 2024 | | 3rd | 355 Rx | Cooper T Fri, Aug 2, 2024 |
| Jeremy | 405 Rx | | | Justin T | 385 Rx | | | Cooper T | 355 Rx | | | Andrew | 325 Rx | | | Jason | 325 Rx | | | Thomas C | 320 Rx | | | Justin U | 305 Rx | | | Tyler W | 305 Rx | | | Chad | 275 Rx | | | Marnie | 225 Rx | | | Chase To | 220 Rx | | | Stephen | 205 Rx | | | Trina | 195 Rx | | | Mari | 190 Rx | | | Amberly | 175 Rx | | | Greg U | 175 Rx | | | Bob C | 165 Rx | | | Dale | 165 Rx | | | Lindsey C | 155 Rx | | | Laura M | 145 Rx | | | Erika R | 140 Rx | | | Jeanne | 130 Rx | | | Christine | 125 Rx | | | Maddie | 125 Rx | | | Jamie | 125 Rx | | | Megan M | 120 Rx | | | Dana F | 120 Rx | | | Elizabeth | 115 Rx | | | Diane | 115 Rx | | | Rebecca P | 115 Rx | | | Melanie | 110 Rx | | | Kelly S | 100 Rx | | | Pam | 85 Rx | | | Debra | 75 Rx | | | Adam | 70 Rx | Used db | | Nicole Hu | 65 Rx | | | Jennifer | 65 Rx | | | Alice | 55 Rx | | | Heather G | 25 Rx | | | Katie E | ✔️ Rx | | | Kherri | ✔️ Rx | |
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20240802 OPTIONAL COMPETE STRENGTH
(Weight)
For load:
Deadlift
1-1-1-1-1-1-1
NOTES
- Welcome to week three of four in our Strength II Deadlift cycle.
- Your goal is to find a heavy single deadlift. This may not be a 1-rep-max but find your heavy 1-rep lift for the day.
- The last set should be the heaviest.
- Perform a new set every 3:00.
| Marnie | 285 Rx | | | Dale | 255 Rx | 185, 205, 235, 255 | | Laura M | 215 Rx | | | Erika R | 205 Rx | |
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20240802 OPTIONAL COMPETE METCON
(Time)
For time:
20 back squats (155/225 lb)
40 toes-to-bars
10 back squats
60-calorie ski-erg
5 back squats
STIMULUS & GOALS
- 8:00-15:00.
- Advanced athletes should push hard for sub-10:00.
- Moderate back squat loading.
- Take the bar from the rack.
- Create a plan before the workout to avoid going to failure in the first sets of back squats and toes-to-bars. Consider splitting the first two movements into 2-5 sets each of descending rep schemes. For example, complete the 20 back squats into 12-8 reps or 8-7-5 reps and cut the toes-to-bars into 12-10-8-5-5.
- If needed, reduce the back squat load to allow for repeat sets of 5-7 reps. Avoid loading this to the point that you get buried or continuously have to reduce your set size.
| Jeremy | 8:39 Rx | | | Dale | 8:46 Rx | 95#; knee raises; ski. RX2 | | Carson C | 13:30 Rx | | | Laura M | 13:48 | 105 sub kbs 35# 40 reps for ski |
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20240802 OPTIONAL COMPETE SKILL
(Check In)
3 sets for quality:
10 dumbbell windmills/arm
20 GHD hip extensions
:30 GHD hip extension hold
NOTES
- Use a dumbbell or kettlebell that allows you to perform all 10 windmill reps unbroken before resting. If you do not have a GHD, perform good mornings for the hip extensions and a plank hold for the hip extension hold.
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