Daily WOD
 | Wed, Jul 9 2025 |  |
 | Happy Birthday: Alaina & Evan F |
| 250709 METCON | 250709 POST-WOD SKILL | 250709 AT-HOME WOD | 250709 OPTIONAL STRENGTH | 250709 OPTIONAL GHD TURKISH TWIST |
250709 METCON
(Time, Sc, Fnd)
3 rounds for time:
25/35-cal airbike
21 pull-ups
Rx2: 20/25-cal Echo bike; 15 pull-ups
Rx3: 12/18-cal Echo bike; 15 ring rows
Intended Stimulus:
-7:00-11:00.
-Bike efforts in 2:30 or less; push the pace.
-Pull-ups in 1-2 sets.
-Advanced athletes can scale up to strict pull-ups for an additional challenge.
| 1st | 9:23 Rx | Nidia Wed, Jul 9, 2025 | | 2nd | 10:04 Rx | Emily S Wed, Jul 9, 2025 | | 3rd | 11:10 Rx | Mari Wed, Jul 9, 2025 | | 1st | 9:17 Rx | Jeremy Wed, Jul 9, 2025 | | 2nd | 10:08 Rx | Willy Wed, Jul 9, 2025 | | 3rd | 10:35 Rx | Ezra Wed, Jul 9, 2025 |
| Jeremy | 9:17 Rx | | | Nidia | 9:23 Rx | | | Emily S | 10:04 Rx | | | Willy | 10:08 Rx | | | Ezra | 10:35 Rx | | | Thomas B | 10:41 Rx | | | Mari | 11:10 Rx | | | Mike | 12:56 Rx | | | Evan B | 13:14 Rx | | | Andrew | 8:41 Sc | | | Kori | 8:52 Sc | | | Veronica | 9:19 Sc | | | Alex D | 9:22 Sc | | | Carlie | 10:16 Sc | | | Gavin | 10:30 Sc | | | Mariah | 11:08 Sc | | | Jason | 11:40 Sc | | | Lyndsie | 11:41 Sc | Banded | | Jessica L | 12:01 Sc | Split pull ups/push ups | | Dale | 12:06 Sc | | | Kelly P | 12:20 Sc | | | Robbie | 12:26 Sc | | | Jacob L | 13:38 Sc | | | Tom | 14:21 Sc | | | Ron | 8:50 Fnd | | | Blake P | 9:37 Fnd | 20 cal/ banded strict pull ups | | Jeanne | 10:00 Fnd | RX2 banded pu | | Debra | 10:04 Fnd | | | Alice | 11:00 Fnd | Jumping pull-ups | | Tyler S | 11:14 Fnd | 20 cals, 15 foot assisted | | Taylor B | 11:39 Fnd | 20 cal, 15 jumping pull-ups | | Gabby | 11:39 Fnd | 15 cal, 15 Jumping pull-ups | | Steven W | 11:45 Fnd | RX2 - banded pu | | Denisha | 11:56 Fnd | 18 cals, 15 ring rows | | Katie E | 12:23 Fnd | 25 cal bike, 11 pull-ups/10 ring rows | | Alicia | 12:31 Fnd | RX2 banded pull ups | | Adam | 12:47 Fnd | 35 cal bike, 21 foot assisted pull-ups | | Greg U | 12:47 Fnd | 25 cal, 15 PROM pull-ups | | Pam | 13:00 Fnd | 15 jumping pull-ups | | Susan | 13:00 Fnd | 12 cals, 15 jumping pull-ups | | Thomas C | 11:21 | Mod | | Deanna | 14:37 | Jumping pull ups | | Justin U | 15:45 | 35Cal 10 Strict Pull Ups |
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250709 POST-WOD SKILL
(Check In)
Post-workout
3 sets:
:30 side plank, right
:30 side plank, left
– Rest 1:00 between sets.
| Debra | Yes | | | Kori | Yes | | | Steven W | Yes | | | Mike | Yes | | | Greg U | Yes | Yes | | Dale | Yes | Yes | | Gavin | Yes | | | Lyndsie | Yes | Yes | | Emily S | Yes | |
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250709 AT-HOME WOD
(Time)
At-home option:
3 rounds for time:
35 burpees
21 double-dumbbell bent-over rows
(35/50 lb)
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250709 OPTIONAL STRENGTH
(Weight)
5 sets for load:
10 close-grip bench presses
NOTES:
-Rest as needed and build to your heaviest set of 10.
-Use a spotter for this session if possible. If you are alone, do not push to failure, and stay smart about the loads you lift.
| 1st | 95, 115, 145, 145, 145 Rx | Thomas B Wed, Jul 9, 2025 | | 2nd | 75,85,90,95, 100 Rx | Dale Wed, Jul 9, 2025 |
| Thomas B | 95, 115, 145, 145, 145 Rx | 070725 | | Dale | 75,85,90,95, 100 Rx | |
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250709 OPTIONAL GHD TURKISH TWIST
(Check In)
EMOM 15:
Minute 1 | 10 GHD back extensions
Minute 2 | 20 Russian twists (14/20 lb)
Minute 3 | 1 kettlebell Turkish get-up/side (35/50 lb)
NOTES:
-Lower-intensity skill session.
-Try to go unbroken in all movements.
-Watch the Back Extension and Turkish Get-up videos to better understand each movement.
-During the back extensions, think about starting at your head and flexing one vertebra at a time until you reach your lower lumbar. Then, extend each vertebra one at a time until you make it back to your head. These reps should be controlled and relatively slow as you focus on quality technique.
-During the Turkish get-ups, keep an eye on the object the entire time to help you maintain stability and control.
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