DAILY WOD
 | Mon, Aug 26 2024 |  |
| 20240826 STRENGTH | 20240826 OPTIONAL COMPETE STRENGTH | 20240826 METCON | 20240826 OPTIONAL COMPETE MIDLINE | Other Results |
20240826 STRENGTH
(Weight)
For load in 20:00:
Clean and Jerk
3 reps x 2 sets at 70-80%
2 reps x 3 sets at 80-90%
1 rep x 4 sets at 90%+
NOTES
- Welcome to week seven 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 | 175 Rx | Nidia Mon, Aug 26, 2024 | | 2nd | 140 Rx | Jessica T Mon, Aug 26, 2024 | | 3rd | 135 Rx | Julia F Mon, Aug 26, 2024
Lindsey C Mon, Aug 26, 2024
Trina Mon, Aug 26, 2024 | | 1st | 275 Rx | Thomas C Mon, Aug 26, 2024 | | 2nd | 265 Rx | Caleb Nu Mon, Aug 26, 2024 | | 3rd | 255 Rx | Jay Mon, Aug 26, 2024 |
| Thomas C | 275 Rx | | | Caleb Nu | 265 Rx | | | Jay | 255 Rx | | | Jason | 245 Rx | PR!! | | Justin U | 235 Rx | PR!! | | Chad | 225 Rx | | | Cooper T | 225 Rx | | | Tom | 215 Rx | | | Andrew | 205 Rx | | | Nidia | 175 Rx | | | Eddie | 145 Rx | | | Jessica T | 140 Rx | | | Greg U | 140 Rx | | | Steven W | 135 Rx | | | Trina | 135 Rx | PR!! | | Lindsey C | 135 Rx | | | Julia F | 135 Rx | | | Dustin | 130 Rx | | | Harley | 130 Rx | | | Bob C | 125 Rx | | | Jessica L | 120 Rx | | | Maddy | 115 Rx | | | Dale | 115 Rx | | | Kristen | 115 Rx | | | Laura M | 115 Rx | 85/105/115 | | Sarah Y | 100 Rx | | | Rebecca P | 100 Rx | | | Kelly S | 100 Rx | | | Jocelyn | 95 Rx | | | Christine | 95 Rx | | | Dana F | 90 Rx | | | Emilie | 90 Rx | | | Megan M | 90 Rx | | | Kelly P | 87.5 Rx | | | Diego | 85 Rx | | | Elizabeth | 80 Rx | | | Julie | 65 Rx | | | Jennifer | 65 Rx | | | Pam | 65 Rx | | | Nicole Hu | 55 Rx | | | Debra | 55 Rx | | | Laura B | 55 Rx | | | Alice | 55 Rx | | | Emily G | 50 Rx | | | Connie | 40 Rx | | | Aniki | 31.5 Rx | | | Tyler W | yes Rx | | | Katie E | ✔️ Rx | |
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20240826 OPTIONAL COMPETE STRENGTH
(Weight)
For load:
Back squat
10-8-8-6-6
NOTES
- Welcome to week four in our Strength II back squat cycle; this is a de-load week.
- Use a weight in each set so that allows you to maintain solid technique with very little deviation. This loading will vary for each athlete.
- Perform a new set every 3 minutes.
- Next week, we take a break from a structured cycle and then return on the week of September 9.
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20240826 METCON
(Rounds, Rx2, Rx3)
As many rounds and reps as possible in 7 minutes of:
5 wall-ball shots (14/20 lb) (9/10 ft)
15 double-unders
– After each completed round, add 5 wall-ball shots and 15 double-unders.
Rx2: 10/14 lb, :15 double under attempts, after each completed round add 5 wall-ball shots and :15 double under attempts
Rx3: 10/14 lb (8/9 ft), 15 single unders, after each completed round, add 5 wall-ball shots and 15 single unders
INTENDED STIMULUS
- 5+ rounds; advanced athletes aim for 7+.
- Constant movement throughout the workout.
- Sets of 10+ on the wall-ball shots.
- Sets of 20+ on the double-unders.
| 1st | 5+17 Rx | Nidia Mon, Aug 26, 2024 | | 2nd | 4+70 Rx | Jessica L Mon, Aug 26, 2024 | | 3rd | 4+37 Rx | Harley Mon, Aug 26, 2024 | | 1st | 4+65 Rx | Caleb Nu Mon, Aug 26, 2024 | | 2nd | 4+51 Rx | Dustin Mon, Aug 26, 2024 | | 3rd | 4+30 Rx | Jason Mon, Aug 26, 2024 |
| Nidia | 5+17 Rx | | | Jessica L | 4+70 Rx | | | Caleb Nu | 4+65 Rx | | | Dustin | 4+51 Rx | | | Harley | 4+37 Rx | | | Olivia M | 4 + 32 Rx | Way too exhausted, but needed to move after sitting in the car from 4pm to 9:30am🥲 | | Jason | 4+30 Rx | | | Jessica T | 4+25 Rx | | | Jay | 4+16 Rx | 30# | | Cooper T | 4+8 Rx | | | Tyler W | 3+48 Rx | | | Tom | 3+18 Rx | | | Kelly P | 5 Rx2 | | | Rebecca P | 4+31 Rx2 | | | Sarah Y | 4+30 Rx2 | | | Julia F | 4+29 Rx2 | | | Kelly S | 4+23 Rx2 | | | Lindsey C | 4+18 Rx2 | | | Maddy | 4+7 Rx2 | | | Steven W | 4 Rx2 | 14# | | Julie | 4 Rx2 | singles/14# | | Laura M | 4 Rx2 | DU messed up only added 5 | | Chad | 3+15 Rx2 | 20# | | Pam | 7 Rx3 | | | Dana F | 6+15 Rx3 | | | Eddie | 5+25 Rx3 | | | Megan M | 5+22 Rx3 | | | Dale | 5+14 Rx3 | 14# | | Katie E | 5+13 Rx3 | 14#, singles | | Andrew | 5+12 Rx3 | | | Jocelyn | 4+90 Rx3 | | | Christine | 4+85 Rx3 | 14#, SU, rx reps | | Greg U | 4+37 Rx3 | | | Kristen | 4+31 Rx3 | | | Jennifer | 4+25 Rx3 | | | Diego | 4+25 Rx3 | | | Emilie | 4+25 Rx3 | | | Laura B | 4 Rx3 | | | Bob C | 4 Rx3 | | | Elizabeth | 5+19 | db bench for wall balls | | Trina | 5 | sc singles | | Justin U | 5 | 20lb Extra Singles | | Aniki | 5 | scaled | | Shane H | 4+25 | scaled | | Connie | 4 | 6#/sit ups for singles | | Nicole Hu | yes Rx3 | |
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20240826 OPTIONAL COMPETE MIDLINE
(Check In)
For completion:
30-20-10
GHD sit-ups
Seconds of single-arm plank hold on rings, right
Seconds of single-arm plank hold on rings, left
Banded side steps, right
Banded side steps, left
INTENDED STIMULUS
- Unbroken GHD sit-ups.
- No more than 2 sets on each ring interval.
- During the GHD sit-ups, focus on squeezing your thighs and driving your heels into the platform on the way up. Knees should be bent as you go down and aggressively extend your knees as you come up.
- Widen your feet as needed to create a better support system during the plank holds.
- Press into the ring and try to keep it directly under the arm/shoulder that is performing the plank hold.
| Dale | Yes | Yes!!! | | Lindsey C | Yes | |
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