DAILY WOD
 | Tue, Jul 15 2025 |  |
 | Happy Birthday: Walker |
| 250715 METCON | 250715 POST-WOD SKILL | 250715 AT-HOME WOD | 250715 OPTIONAL STAMINA | 250715 OPTIONAL ACCESSORY |
250715 METCON
(Time, Rx2, Rx3)
5 rounds for time:
12 KB goblet squats (35/53 lb)
1 legless rope climb (15/15 ft)
12 single-arm KB box step-ups (20/20 in)
6 strict pull-ups
Rx2: (26/35 lb); 1 rope climb (15/15 ft);
3 strict pull-ups
Rx3: 12 air squats; 3 pull-to-stands;
12 box step-ups (12/20 in); 3 ring rows
Intended Stimulus:
-9:00-15:00.
-3:00 or less per round.
-Unbroken goblet squats.
-Alternate hands as needed on the kettlebell box step-ups.
| 1st | 14:42 Rx | Emily S Tue, Jul 15, 2025 | | 2nd | 13:59 Rx2 | Kelly P Tue, Jul 15, 2025 | | 3rd | 14:12 Rx2 | Cecy Tue, Jul 15, 2025 | | 1st | 9:52 Rx | Willy Tue, Jul 15, 2025 | | 2nd | 13:33 Rx | Mike Tue, Jul 15, 2025 | | 3rd | 14:15 Rx | Thomas B Tue, Jul 15, 2025 |
| Willy | 9:52 Rx | | | Mike | 13:33 Rx | | | Thomas B | 14:15 Rx | | | Emily S | 14:42 Rx | | | Jeremy | 9:46 Rx2 | RX weight and reps / standard rope climbs | | Adam | 10:06 Rx2 | | | Justin U | 13:41 Rx2 | Full Reps, 53#, 12ft+ legless Rope Climbs | | Kelly P | 13:59 Rx2 | | | Cooper T | 14:01 Rx2 | 53# KB | | Cecy | 14:12 Rx2 | | | Tom | 14:15 Rx2 | | | Kori | 14:18 Rx2 | | | Chad | 15:00 Rx2 | Only missed last ropes climb | | McKenzie | 15:29 Rx2 | | | Evan B | 12:04 Rx3 | | | Jen | 12:56 Rx3 | | | Ron | 13:05 Rx3 | 35# KB, banded pull-ups | | Veronica | 13:55 Rx3 | | | Emma L | 14:32 Rx3 | | | Deanna | 14:52 Rx3 | 30# squats, 26# step-ups, banded pull-ups | | Jacob L | 18:0p Rx3 | | | Wayne | 14:26 | scaled |
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250715 POST-WOD SKILL
(Weight)
Post-workout
3 sets:
5 KB windmills/arm
– Build in load, but only as quality mechanics allow.
| Kelly P | 20 Rx | | | Thomas B | 15 Rx | |
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250715 AT-HOME WOD
(Time)
At-home option:
5 rounds for time:
12 dumbbell goblet squats (35/50 lb)
12 alternating double-dumbbell renegade rows (35/50 lb)
12 single-arm dumbbell step-ups (20 in)
12 double-dumbbell bent-over rows
| Lyndsie | 14:11 Rx | No box or bench to step on, did lunges instead. |
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250715 OPTIONAL STAMINA
(Time)
4 sets on the bike:
500 meters, easy-to-moderate pace
500 meters, sprint pace
1000 meters, standing bike
– Rest 3:00 between sets.
NOTES:
-22:00-27:00.
-Conditioning through various places and positions on the bike.
-500-meter sprints in :40-:55.
-All intervals in under 4:30.
-The easy-to-moderate pace should be a conversation pace that builds into a full sprint.
-Try to seamlessly perform the entire interval as one cohesive ride, avoiding stopping to transition to the next position.
-500-meter easy-to-moderate pace in 1:00-1:20.
-500-meter sprint pace in :40-:55.
-1000-meter standing bike pace in 1:40-2:05.
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250715 OPTIONAL ACCESSORY
(Weight)
Every 3:00 for 15:00:
8 dumbbell rear-foot-elevated split squats/leg
10 barbell good mornings
NOTES:
-Use a pair of dumbbells for the rear-foot-elevated split squats. Find a load that challenges you for 8 reps and stay there for all 4 sets.
-One leg may be weaker than the other, which is good to note for accessory training. Lower the weight and focus on a continuous drive through the weaker leg.
-Use a light load or empty barbell for the good mornings.
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