DAILY WOD
 | Fri, Aug 9 2024 |  |
 | Gymversary: Kelly S(3) & Harley(2) |
| 20240809 STRENGTH | 20240809 METCON | 20240809 OPTIONAL COMPETE STRENGTH |
20240809 STRENGTH (Weight) For load in 20:00: Clean and Jerk 5 reps x 2 sets at 50-60%+ 4 reps x 3 sets at 60-70%+ 3 reps x 2 sets at 70-80% NOTES - Welcome to week four 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 | 125 Rx | Lindsey H Fri, Aug 9, 2024 | | 2nd | 115 Rx | Lindsey C Fri, Aug 9, 2024 Amberly Fri, Aug 9, 2024 | | 3rd | 105 Rx | Laura M Fri, Aug 9, 2024 | | 1st | 235 Rx | Jeremy Fri, Aug 9, 2024 | | 2nd | 225 Rx | Justin T Fri, Aug 9, 2024 | | 3rd | 205 Rx | Thomas C Fri, Aug 9, 2024 Tyler W Fri, Aug 9, 2024 |
| Jeremy | 235 Rx | | | Justin T | 225 Rx | | | Tyler W | 205 Rx | | | Thomas C | 205 Rx | | | Justin U | 195 Rx | | | Jason | 185 Rx | | | Tom | 175 Rx | | | Chad | 165 Rx | | | Matias | 135 Rx | | | Kyle | 135 Rx | | | Lindsey H | 125 Rx | | | Amberly | 115 Rx | | | Lindsey C | 115 Rx | | | Eddie | 115 Rx | | | Greg U | 105 Rx | | | Bob C | 105 Rx | | | Dale | 105 Rx | | | Laura M | 105 Rx | 70/85/105 | | Tricia | 95 Rx | | | Kelley | 95 Rx | | | Jocelyn | 85 Rx | | | Maddie | 80 Rx | | | Jeanne | 75 Rx | | | Kelly S | 75 Rx | | | Alison | 67.5 Rx | | | Steven W | 65 Rx | | | Elizabeth | 60 Rx | | | Heather G | 55 Rx | | | Heather B | 55 Rx | | | Pam | 55 Rx | | | Nicole Hu | 50 Rx | | | Melanie | 45 Rx | cleans | | Laura B | 38 Rx | | | Jennifer | 35 Rx | | | Connie | 35 Rx | | | Trina | Mod Rx | | | Katie E | ✔️ Rx | | | Scott P | mod wod Rx | |
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20240809 METCON (Time, Rx2, Rx3) 3 rounds for time: 9 hang power cleans (75/115 lb) 12 thrusters 15 burpees over the bar Rx2: 55/75 lb Rx3: 6-9-12 reps, 35/45 lb INTENDED STIMULUS - 5:00-10:00. - Each round in 3:00 or less. - Light-to-moderate barbell loading. - Hang power cleans and thrusters in 2 sets or less each every round. - Burpees over the bar can be lateral or bar-facing.
| 1st | 12:38 Rx | Amberly Fri, Aug 9, 2024 | | 2nd | 8:18 Rx2 | Lindsey H Fri, Aug 9, 2024 | | 3rd | 9:11 Rx2 | Jessica L Fri, Aug 9, 2024 | | 1st | 7:15 Rx | Jeremy Fri, Aug 9, 2024 | | 2nd | 10:32 Rx | Justin T Fri, Aug 9, 2024 | | 3rd | 10:48 Rx | Jason Fri, Aug 9, 2024 |
| Jeremy | 7:15 Rx | | | Justin T | 10:32 Rx | | | Jason | 10:48 Rx | | | Amberly | 12:38 Rx | | | Adam | 12:56 Rx | | | Kyle | 7:35 Rx2 | | | Thomas C | 7:59 Rx2 | | | Lindsey H | 8:18 Rx2 | | | Justin U | 8:33 Rx2 | 95# | | Jessica L | 9:11 Rx2 | 65# | | Dale | 9:38 Rx2 | Prom thrusters | | Tricia | 9:50 Rx2 | | | Kelley | 10:37 Rx2 | | | Maddie | 10:47 Rx2 | | | Chad | 11:10 Rx2 | | | Tyler W | 11:26 Rx2 | 95# | | Greg U | 12:20 Rx2 | | | Laura M | 12:34 Rx2 | | | Tom | 12:34 Rx2 | | | Bob C | 15:13 Rx2 | | | Laura B | 7:27 Rx3 | | | Heather G | 8:44 Rx3 | | | Heather B | 8:44 Rx3 | scaled | | Jennifer | 8:57 Rx3 | | | Elizabeth | 9:11 Rx3 | rx reps | | Jocelyn | 9:20 Rx3 | rx reps | | Nicole Hu | 10:20 Rx3 | | | Jeanne | 11:30 Rx3 | rx reps | | Katherine | 7:12 | 15# | | Melanie | 8:14 | front sq. for thrusters #45 | | Trina | 9:11 | Modwod | | Kelly S | 9:42 | 45#/rx reps | | Steven W | 12:10 | 2 rounds | | Eddie | 12:10 | 2 rounds | | Katie E | ✔️ Rx | | | Scott P | mod | scaled |
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20240809 OPTIONAL COMPETE STRENGTH (Time) For time: 400-meter sled drag (25/45 lb) 400-meter sled push NOTES - Plan for around 15:00 for this workout. - Attach a rope or a ring strap to the sled. As you face the sled, grab the rope or ring strap and walk backward to accumulate 400 meters. - For both movements, the weight should allow for a smooth, steady pace across the entire 400 meters. You may have to stop 2-3 times, but go unbroken if you can!
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