DAILY WOD
 | Wed, Feb 26 2025 |  |
| 250226 PRE-WOD SKILL | 250226 METCON | 250226 AT-HOME WOD | 250226 OPTIONAL STRENGTH | Other Results | WEEK 7 |
250226 PRE-WOD SKILL (Check In) Pre-workout 2 sets: 10 monster walk steps, forward 10 monster walk steps, backwards 10 banded sumo stance good mornings 10 banded pull-aparts
| Debra | Yes | | | Justin U | Yes | | | Jason | Yes | | | Blake L | Yes | | | Katie E | Yes | | | Julie | Yes | | | Emily S | Yes | | | Chad | Yes | | | Dale | Yes | | | Megan M | Yes | | | Blake P | Yes | | | Thomas C | Yes | | | Christine | Yes | Yes | | Maddie | Yes | | | Kelly P | Yes | | | Rebecca P | Yes | | | Diego | Yes | | | Thomas B | Yes | | | Mariah | Yes | | | Breanna | Yes | | | Veronica | Yes | | | Tom | Yes | | | Kori | Yes | |
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250226 METCON (Weight) For load: Deadlift 10-8-8-4-4-4 Intended Stimulus: -Heavy day relative to each athlete's capacity and technique. -Begin the set of 10 at 50%+ of your recent 1-rep-max. -Increase loading across as many sets as possible while maintaining safety and proper mechanics. -Athletes preparing for the Open should work to a moderate set of 4 reps. -Look back to deadlift heavy days on 250102 and 241003.
| 1st | 245 Rx | Katie E Wed, Feb 26, 2025 | | 2nd | 225 Rx | Emily S Wed, Feb 26, 2025 | | 3rd | 205 Rx | Breanna Wed, Feb 26, 2025 | | 1st | 405 Rx | Tom Wed, Feb 26, 2025 | | 2nd | 365 Rx | Thomas C Wed, Feb 26, 2025 Chad Wed, Feb 26, 2025 Jason Wed, Feb 26, 2025 Justin U Wed, Feb 26, 2025 | | 3rd | 345 Rx | Ezra Wed, Feb 26, 2025 |
| Tom | 405 Rx | | | Justin U | 365 Rx | | | Jason | 365 Rx | | | Chad | 365 Rx | | | Thomas C | 365 Rx | | | Ezra | 345 Rx | | | Blake L | 280 Rx | | | Dale | 275 Rx | | | Blake P | 275 Rx | | | Katie E | 245 Rx | | | Cooper T | 245 Rx | | | Diego | 235 Rx | | | Emily S | 225 Rx | | | Thomas B | 225 Rx | | | Breanna | 205 Rx | | | Kristen | 200 Rx | | | Greg U | 185 Rx | | | Scott P | 180 Rx | | | Kori | 180 Rx | | | Maddie | 175 Rx | | | Nicole Ha | 175 Rx | | | Cecy | 165 Rx | | | Kelly P | 165 Rx | | | Rebecca P | 165 Rx | | | Megan M | 155 Rx | | | Mariah | 155 Rx | | | Megan S | 145 Rx | | | Julie | 135 Rx | | | Debra | 125 Rx | | | Jenny | 125 Rx | | | Emma L | 125 Rx | | | Veronica | 125 Rx | | | Pam | 120 Rx | | | Alice | 100 Rx | | | Aniki | 95 Rx | | | Ginny | 55 Rx | | | Jessica T | 185 | Back squat | | Christine | 135 | Back squat | | Julia F | 70 | Per side land mine deadlifts | | Elizabeth | 65 | Bench | | Jeremy | Mod wod | 3 mile ruck in the sun ☀️😎 | | Adam | Alt wod | scaled |
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250226 AT-HOME WOD (Weight) At-home option: Every 3:00 for 6 sets: 15 Supermen arch-ups 12 double-dumbbell farmers carry reverse lunges (35/50 lb) 10-15 unbroken double-dumbbell deadlifts
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250226 OPTIONAL STRENGTH (Weight) Strength I Snatch Wave 1: 72% x 3 77% x 2 82% x 1 Wave 2: 77% x 3 82% x 2 84% x 1 Wave 3: 82% x 2 87% x 1 92% x 1 Heavy single x 1 NOTES: -Welcome to week two of the second 2025 Strength 1 lifting cycle where we’ll continue following the same wave-loading template as our previous cycle. Week five will be a deload week and then in week six, we will test our 1-rep snatch. -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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WEEK 7 Feb 24, 2025 - Mar 2, 2025 (7 Days)  Week 7: Keep Stacking! - 3 balanced plates 6 days this week - 10k steps 5 days this week (add weight if this isnt challenging enough!) - 4 CFD Workouts
| Harley | 24 25 26 27 28 1 2 | | Nicole Ha | 24 25 26 27 28 1 2 | | Kelly P | 24 25 26 27 28 1 2 | | Rebecca P | 24 25 26 27 28 1 2 | | Breanna | 24 25 26 27 28 1 2 | | Jason | 24 25 26 27 28 1 2 | | Lindsey C | 24 25 26 27 28 1 2 | | Kelly S | 24 25 26 27 28 1 2 | | Debra | 24 25 26 27 28 1 2 | | Thomas B | 24 25 26 27 28 1 2 | | Thomas C | 24 25 26 27 28 1 2 |
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