DAILY WOD
 | Tue, Jan 7 2025 |  |
 | Gymversary: Justin T(6) |
| 250107 PRE-WOD SKILL | OPEN 13.2 | 250107 AT-HOME WOD | 250107 OPTIONAL STRENGTH | 250107 OPTIONAL ACCESSORY |
250107 PRE-WOD SKILL (Weight) Pre-workout On a 10:00 clock: Find a heavy 3-rep push jerk
| 1st | 155 Rx | Nidia Tue, Jan 7, 2025 | | 2nd | 130 Rx | Julia F Tue, Jan 7, 2025 | | 3rd | 120 Rx | Breanna Tue, Jan 7, 2025 Lindsey C Tue, Jan 7, 2025 | | 1st | 280 Rx | Jeremy Tue, Jan 7, 2025 | | 2nd | 245 Rx | Ezra Tue, Jan 7, 2025 | | 3rd | 240 Rx | Caleb Nu Tue, Jan 7, 2025 |
| Jeremy | 280 Rx | | | Ezra | 245 Rx | | | Caleb Nu | 240 Rx | | | Carson C | 205 Rx | | | Cooper T | 205 Rx | | | Justin T | 195 Rx | | | Justin U | 195 Rx | | | Jason | 185 Rx | | | Andrew | 185 Rx | | | John R | 165 Rx | | | Chad | 155 Rx | | | Nidia | 155 Rx | | | Jaden | 145 Rx | | | Julia F | 130 Rx | | | Ian N | 125 Rx | | | Lindsey C | 120 Rx | | | Breanna | 120 Rx | | | Dustin | 115 Rx | | | Lindsey H | 115 Rx | | | Kori | 110 Rx | | | Harley | 110 Rx | | | Jessica L | 102.5 Rx | | | Jeanne | 100 Rx | | | Sarah Y | 95 Rx | | | Maddie | 95 Rx | | | Jessica T | 95 Rx | | | Laura M | 95 Rx | 2@100 | | Kelly S | 90 Rx | | | Liv | 85 Rx | | | Dana F | 80 Rx | | | Hope | 75 Rx | | | Jenny | 70 Rx | | | Mari | 70 Rx | | | Emma L | 55 Rx | |
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OPEN 13.2 (Rounds, Rx2, Rx3, CF Open) AMRAP 10: 5 shoulder-to-overheads (75/115 lb) 10 deadlifts 15 box jumps (20/24 in) – Step down from the box. Rx2: (65/95 lb) Rx3: (35/45 lb); 15 plate jumps - Athlete's choice of plate. - Step down from the plate. Intended Stimulus: -7+ rounds. -Light barbell load for unbroken shoulder-to-overheads and deadlifts. -Box jumps in 1-2 sets.
| 1st | 7+15 Rx | Nidia Tue, Jan 7, 2025 | | 2nd | 6+10 Rx | Kori Tue, Jan 7, 2025 | | 3rd | 6 Rx | Jessica L Tue, Jan 7, 2025 | | 1st | 7+12 Rx | Jeremy Tue, Jan 7, 2025 | | 2nd | 7+10 Rx | Carson C Tue, Jan 7, 2025 | | 3rd | 6 Rx | Caleb Nu Tue, Jan 7, 2025 Ezra Tue, Jan 7, 2025 Justin U Tue, Jan 7, 2025 |
| Nidia | 7+15 Rx | 1st | | Jeremy | 7+12 Rx | 1st | | Carson C | 7+10 Rx | 2nd | | Kori | 6+10 Rx | 2nd | | Justin U | 6 Rx | 3rd | | Ezra | 6 Rx | 3rd | | Jessica L | 6 Rx | 3rd | | Caleb Nu | 6 Rx | 3rd | | Julia F | 5+27 Rx | 4th | | Maddie | 5+20 Rx | 5th | | Harley | 5+20 Rx | 5th | | Lindsey C | 5+15 Rx | 6th | | Nicole Ha | 5+10 Rx | 7th | | Chad | 5 Rx | 4th | | Justin T | 5 Rx | 4th | | Jason | 4+16 Rx | 5th | | Cooper T | 4 Rx | 6th | | Andrew | 7+15 Rx2 | 7th 115# | | Lindsey H | 6+11 Rx2 | 8th | | Liv | 6+5 Rx2 | 9th | | Dustin | 6 Rx2 | 8th | | Dana F | 5+20 Rx2 | 10th | | Ian N | 5+19 Rx2 | 9th | | John R | 5+3 Rx2 | 10th | | Jeanne | 5 Rx2 | 11th | | Jaden | 5 Rx2 | 11th | | Sarah Y | 4+15 Rx2 | 12th | | Laura M | 3+29 Rx2 | 13th | | Mari | 9+5 Rx3 | 14th | | Hope | 6 Rx3 | 15th 55#, 20” | | Kelly S | 5+10 Rx3 | 16th 65# | | Jenny | 5 Rx3 | 17th 55# | | Breanna | 5 Rx3 | 17th | | Emma L | 6 | 18th 25#, 12” | | Jessica T | ✅ | Modwod |
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250107 AT-HOME WOD (Reps) At-home option: AMRAP 10: 5 double-dumbbell shoulder-to-overheads (35/50 lb) 10 double-dumbbell deadlifts 15 object jump-overs (20/20 in) Masters 55+ option: AMRAP 10: 5 shoulder-to-overheads (55/75 lb) 10 deadlifts 15 box jumps (20/24 in) – Jump, or step-up, onto the box and step down.
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250107 OPTIONAL STRENGTH (Weight) Clean and jerk Wave 1: 70% x 3 75% x 2 80% x 1 Wave 2: 75% x 3 80% x 2 80% x 1 Wave 3: 80% x 3 85% x 2 90% x 1 NOTES: -Welcome to week one of the 2025 Strength 1 lifting cycle. The next four weeks will be dedicated to the clean and jerk following a wave-loading template. Week five will be a deload week and then in week six, we will test our 1-rep clean and jerk. -For the percentages, use a recent max or heavy single. -If the percentage calls for more than a single rep, they are meant to be completed as unbroken (touch-and-go) reps. -Rest as needed between percentages and waves.
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250107 OPTIONAL ACCESSORY (Check In) Accumulate: 3:00 L-sit hold NOTES: -Perform the L-sit using a pair of parallettes, hanging from a pull-up bar, or finding any way you can get yourself off the ground. -Use the same variation for the entire 3 minutes that allows you to hold the L-sit for at least 10 seconds and no longer than 40 seconds. -Rest as needed, but pick up where you left off until you accumulate 3 minutes of work.
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