Daily WOD
 | Fri, Jul 18 2025 |  |
| 250718 PRE-WOD SKILL | 250718 METCON | 250718 AT-HOME WOD | 250718 OPTIONAL STRENGTH | 250718 OPTIONAL ACCESSORY |
250718 PRE-WOD SKILL
(Weight)
Pre-workout
EMOM 8:
1 clean pull
1 hang power clean
1 thruster
– Build in load, but only as quality mechanics allow.
| 1st | 115 Rx | Emily S Fri, Jul 18, 2025 | | 2nd | 105 Rx | Carlie Fri, Jul 18, 2025
Kori Fri, Jul 18, 2025 | | 3rd | 100 Rx | Harley Fri, Jul 18, 2025 | | 1st | 245 Rx | Jeremy Fri, Jul 18, 2025 | | 2nd | 205 Rx | Willy Fri, Jul 18, 2025 | | 3rd | 175 Rx | Tom Fri, Jul 18, 2025 |
| Jeremy | 245 Rx | | | Willy | 205 Rx | | | Tom | 175 Rx | | | Thomas B | 155 Rx | | | Emily S | 115 Rx | | | Kori | 105 Rx | | | Carlie | 105 Rx | | | Harley | 100 Rx | | | Katie E | 95 Rx | | | Christine | 85 Rx | | | Megan S | 75 Rx | | | Kelly P | 75 Rx | |
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250718 METCON
(Time, Int, Sc)
3 rounds for time:
9 hang power cleans (75/115 lb)
12 thrusters
15 lateral burpees over the bar
Rx2: (55/75 lb)
Rx3: 6 hang power cleans (35/45 lb);
9 thrusters;
12 lateral burpee bar step-overs
Intended Stimulus:
-5:00-10:00.
-Light-to-moderate barbell loading.
-Hang power cleans and thrusters each in 2 sets or less.
-Each round in 3:00 or less.
-Repeat from 240809.
| 1st | 6:34 Rx | Emily S Fri, Jul 18, 2025 | | 2nd | 8:21 Rx | Kherri Fri, Jul 18, 2025 | | 3rd | 8:46 Rx | Harley Fri, Jul 18, 2025 | | 1st | 5:56 Rx | Jeremy Fri, Jul 18, 2025 | | 2nd | 6:47 Rx | Kim Fri, Jul 18, 2025 | | 3rd | 7:35 Rx | Willy Fri, Jul 18, 2025 |
| Jeremy | 5:56 Rx | | | Emily S | 6:34 Rx | | | Kim | 6:47 Rx | | | Willy | 7:35 Rx | | | Kherri | 8:21 Rx | | | Harley | 8:46 Rx | | | Katie E | 9:17 Rx | | | Jessica T | 6:12 Int | | | Thomas B | 6:48 Int | | | Deanna | 7:11 Int | | | Carlie | 7:18 Int | | | Andrew | 7:38 Int | | | Christine | 8:15 Int | | | Kori | 8:19 Int | | | Jason B | 9:29 Int | | | Justin U | 9:36 Int | 95# | | Kelly P | 9:58 Int | | | Greg U | 10:19 Int | | | Tom | 10:58 Int | | | Alicia | 5:36 Sc | | | Rebecca P | 6:42 Sc | 55# | | Tyler S | 6:55 Sc | 55# | | Melissa J | 7:14 Sc | | | Alex D | 7:26 Sc | 55# | | Melinda | 7:53 Sc | | | Gabriela | 7:57 Sc | | | Veronica | 8:16 Sc | 55# | | Diane | 8:25 Sc | | | Julie | 8:58 Sc | | | Denisha | 9:25 Sc | | | Megan S | 9:53 Sc | RX reps, RX 3 weight | | Dana F | 10:17 Sc | | | Alice | 10:25 Sc | | | Pam | 10:25 Sc | | | Jacob L | 11:21 Sc | 65# | | Emma L | 7:57 | 25# | | Evan B | ✅ | scaled | | Ezra | ✅ Rx | |
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250718 AT-HOME WOD
(Time)
At-home option:
3 rounds for time:
9 dumbbell hang power cleans (35/50 lb)
12 dumbbell thrusters
15 burpees over the dumbbells
– Use two dumbbells.
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250718 OPTIONAL STRENGTH
(Weight)
Clean and jerk
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 this 2025 Strength 1 lifting cycle. These 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.
-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.
| 1st | 145 | Thomas B Fri, Jul 18, 2025 |
| Thomas B | 145 | Used 175 as % but lost good form at 145 |
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250718 OPTIONAL ACCESSORY
(Reps)
8 sets for total reps:
:20 GHD sit-ups
:10 rest
NOTES:
-Perform as many GHD sit-ups as possible in 20 seconds, rest for 10 seconds, and then repeat that for 8 rounds. This will become challenging, so be mindful of how quickly you start this workout and the total number of reps you complete.
-Athletes with limited GHD experience can shorten the range of motion or scale to weighted or unweighted AbMat sit-ups.
| Emily S | 68 Rx | | | Thomas B | 48 Rx | (ish) |
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