DAILY WOD
 | Tue, Feb 4 2025 |  |
 | Gymversary: Caleb No(3) |
| 250204 METCON | 240204 AT-HOME WOD | 250204 POST-WOD SKILL | 250204 OPTIONAL STRENGTH | 250204 OPTIONAL ACCESSORY | WEEK 4 CHALLENGE |
250204 METCON
(Weight, Rx2, Rx3)
For load:
Bench press
3-2-2-1-1-1
Rx2: Same as Rx'd
Rx3: 3-3-3-3-3-3
Intended Stimulus:
-Heavy bench press day.
-All sets above 80%; opportunity to PR on one of the singles.
-Refer back to 240702 and 240514.
| 1st | 165 Rx | Nidia Tue, Feb 4, 2025 | | 2nd | 155 Rx | Kherri Tue, Feb 4, 2025 | | 3rd | 150 Rx | Julia F Tue, Feb 4, 2025 | | 1st | 305 Rx | Ezra Tue, Feb 4, 2025 | | 2nd | 285 Rx | Jeremy Tue, Feb 4, 2025 | | 3rd | 280 Rx | Thomas C Tue, Feb 4, 2025 |
| Ezra | 305 Rx | | | Jeremy | 285 Rx | | | Thomas C | 280 Rx | In slippers 🤪 | | Jason | 265 Rx | | | Caleb Nu | 265 Rx | | | Tom | 255 Rx | | | Justin U | 245 Rx | | | Cooper T | 235 Rx | | | Chad | 205 Rx | | | Chase To | 175 Rx | | | Thomas B | 175 Rx | | | Nidia | 165 Rx | | | Diego | 155 Rx | | | Kherri | 155 Rx | | | Julia F | 150 Rx | | | Emily S | 135 Rx | | | Jacob L | 135 Rx | | | Lindsey C | 120 Rx | | | Kori | 115 Rx | | | Breanna | 110 Rx | | | Maddie | 105 Rx | | | Mariah | 100 Rx | | | Laura M | 100 Rx | | | Cecy | 97.5 Rx | | | Jeanne | 95 Rx | | | Olivia B | 95 Rx | | | Katie E | 90 Rx | | | Jenny | 90 Rx | | | Kelly S | 90 Rx | | | Harley | 90 Rx | | | Rebecca P | 85 Rx | | | Kaylin | 85 Rx | | | Dana F | 82.5 Rx | | | Kelly P | 80 Rx | | | Blake L | 135 Rx3 | | | Cindy | 65 Rx3 | | | Jessica T | 185 | Front Squat | | John R | :) Rx | |
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240204 AT-HOME WOD
(Reps)
At-home option:
5 sets for reps:
Max-reps unbroken deficit push-ups
– Use a pair of dumbbells, a stack of books, or any other stable object to create a deficit for the push-ups.
– Pause at the bottom of each rep for :01.
– Rest 3:00 between sets.
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250204 POST-WOD SKILL
(Check In)
Post-workout
8 sets:
:10 L-sit holds
:20 rest
| Jason | Yes | | | Emily S | Yes | | | Katie E | Yes | More like a h hold but whatevs | | Kelly S | Yes | |
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250204 OPTIONAL STRENGTH
(Weight)
Clean and jerk
Wave 1:
50% x 3
55% x 2
60% x 1
Wave 2:
55% x 3
60% x 2
60% x 1
Wave 3:
60% x 3
65% x 2
70% x 1
NOTES:
-Welcome to week five of the 2025 Strength 1 lifting cycle. This is a deload week and then next week, we will test our 1-rep clean and jerk.
-Use a recent max or heavy single for your percentages.
-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.
| Thomas B | 85, 95, 105, 115, 125 Rx | |
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250204 OPTIONAL ACCESSORY
(Check In)
Every 3:00 for 5 sets:
10 bench presses
:45 plank hold (on forearms)
NOTES:
-Increase the loading across as many sets as possible.
-Each set of bench presses should be unbroken.
-Perform each plank hold unbroken if possible; however, two sets may be necessary.
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WEEK 4 CHALLENGE
Feb 3, 2025 - Feb 9, 2025 (7 Days) 
Drink 1/2 your bodyweight in ounces of water 6 days this week!
- Sparkling water
- Flavored water
| Kelly S | 3 4 5 6 7 8 9 | | Jason | 3 4 5 6 7 8 9 | | Harley | 3 4 5 6 7 8 9 | | Nicole Ha | 3 4 5 6 7 8 9 | | Kelly P | 3 4 5 6 7 8 9 | | Jaden | 3 4 5 6 7 8 9 | | Thomas B | 3 4 5 6 7 8 9 | | Rebecca P | 3 4 5 6 7 8 9 | | Breanna | 3 4 5 6 7 8 9 | | Debra | 3 4 5 6 7 8 9 | | Tom | 3 4 5 6 7 8 9 | | Sarah Y | 3 4 5 6 7 8 9 | | Lindsey C | 3 4 5 6 7 8 9 | | Thomas C | 3 4 5 6 7 8 9 |
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