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, Rx2, Rx3) 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 Rx2 | | | Thomas B | 6:48 Rx2 | | | Deanna | 7:11 Rx2 | | | Carlie | 7:18 Rx2 | | | Andrew | 7:38 Rx2 | | | Christine | 8:15 Rx2 | | | Kori | 8:19 Rx2 | | | Jason | 9:29 Rx2 | | | Justin U | 9:36 Rx2 | 95# | | Kelly P | 9:58 Rx2 | | | Greg U | 10:19 Rx2 | | | Tom | 10:58 Rx2 | | | Alicia | 5:36 Rx3 | | | Rebecca P | 6:42 Rx3 | 55# | | Tyler S | 6:55 Rx3 | 55# | | Melissa J | 7:14 Rx3 | | | Alex D | 7:26 Rx3 | 55# | | Melinda | 7:53 Rx3 | | | Gabriela | 7:57 Rx3 | | | Veronica | 8:16 Rx3 | 55# | | Diane | 8:25 Rx3 | | | Julie | 8:58 Rx3 | | | Denisha | 9:25 Rx3 | | | Megan S | 9:53 Rx3 | RX reps, RX 3 weight | | Dana F | 10:17 Rx3 | | | Alice | 10:25 Rx3 | | | Pam | 10:25 Rx3 | | | Jacob L | 11:21 Rx3 | 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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