DAILY WOD
 | Tue, Jul 22 2025 |  |
 | Happy Birthday: Madelyne |
| 250722 METCON | 250722 AT-HOME WOD | 250722 POST-WOD SKILL | 250722 OPTIONAL STRENGTH | 250722 OPTIONAL ACCESSORY |
250722 METCON
(Time, Rx2, Rx3)
60 KB swings (35/53 lb)
25/30-cal bike
60 KB swings
Rx2: (26/35 lb); 20/25-cal bike
Rx3: 40 KB swings (18/26 lb); 15/20-cal bike; 40 KB swings
Intended Stimulus:
-Sub-8:00.
-Kettlebell swings in 3 sets or less and under 3:00.
-Bike in 1:30-2:00.
-Maintain pace through the second kettlebell swing set.
| 1st | 6:13 Rx | Emily S Tue, Jul 22, 2025 | | 2nd | 6:52 Rx | Kori Tue, Jul 22, 2025 | | 3rd | 7:00 Rx | Lindsey C Tue, Jul 22, 2025 | | 1st | 5:35 Rx | Jeremy Tue, Jul 22, 2025 | | 2nd | 6:55 Rx | Thomas C Tue, Jul 22, 2025 | | 3rd | 7:12 Rx | Ezra Tue, Jul 22, 2025 |
| Jeremy | 5:35 Rx | | | Emily S | 6:13 Rx | | | Kori | 6:52 Rx | | | Thomas C | 6:55 Rx | | | Lindsey C | 7:00 Rx | | | Katie E | 7:01 Rx | | | Ezra | 7:12 Rx | | | Willy | 7:17 Rx | | | Jason | 7:18 Rx | | | Maddy | 7:26 Rx | | | Tyler S | 7:32 Rx | | | Thomas B | 7:46 Rx | | | Harley | 8:01 Rx | | | Teddy | 8:10 Rx | | | Tom | 8:15 Rx | | | Andrew | 8:17😘😘 Rx | | | Mike | 8:18 Rx | | | Chad | 8:44 Rx | | | Cooper T | 9:11 Rx | | | John R | 9:21 Rx | | | Breanna | 9:27 Rx | | | Deanna | 9:27 Rx | | | Cecy | 9:38 Rx | | | Jeanne | 6:30 Rx2 | | | Alex D | 7:08 Rx2 | | | Scott P | 7:34 Rx2 | | | Veronica | 7:40 Rx2 | | | Evan B | 7:50 Rx2 | 44#, 30 cal | | Mariah | 8:00 Rx2 | | | Adam | 8:15 Rx2 | Rx reps | | Hope | 8:44 Rx2 | 30#, 25 cals | | Wayne | 9:01 Rx2 | 44# | | Justin U | 9:34 Rx2 | AKS 44lb 30Cal | | Alicia | 7:41 Rx3 | Rx2 reps | | Taylor B | 8:22 Rx3 | | | Mark | 9:45 Rx3 | | | Angi | 7:18 | 13# | | Kristie | 7:18 | 13# | | Jacob L | ✅ Rx2 | | | Emma L | 😄 Rx3 | |
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250722 AT-HOME WOD
(Time)
At-home option:
For time:
60 alternating single-arm DB hang snatches (35/50 lb)
75 walking lunges
60 alternating single-arm DB hang snatches (35/50 lb)
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250722 POST-WOD SKILL
(Weight)
Post-workout
3 sets:
5 KB windmills/arm
5 KB Turkish get-ups/arm
– Build in load, but only as quality mechanics allow.
| Lindsey C | 15/18/20 Rx | | | Katie E | 20 | 1 set |
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250722 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 three of this 2025 Strength 1 lifting cycle. These four weeks are 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.
| Thomas B | 165 Rx | 175 for %s, 165 for heavy single |
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250722 OPTIONAL ACCESSORY
(Time)
For time:
800-meter sled drag (25/45 lb)
NOTES:
-Attach a rope or a ring strap to the sled, face the sled, and walk backward to accumulate 800 meters.
-The weight should allow for a smooth, steady pace across the entire distance.
-Plan to spend around 20 minutes on this workout.
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