DAILY WOD
 | Fri, Jul 25 2025 |  |
 | Happy Birthday: Carson C |
 | Gymversary: Jenny(1) |
| 250725 PRE-WOD SKILL | 250725 AT-HOME WOD | 250725 METCON | 250725 OPTIONAL STRENGTH | 250725 OPTIONAL ACCESSORY |
250725 PRE-WOD SKILL (Check In) Pre-workout Banded stability work
| Debra | Yes | | | Jason | Yes | | | Mike | Yes | | | Evan B | Yes | | | Katie E | Yes | | | Andrew | Yes | | | Chad | Yes | | | Carlie | Yes | | | Emily S | Yes | | | Deanna | Yes | | | Scott P | Yes | Yes | | Dale | Yes | | | Veronica | Yes | | | Thomas B | Yes | | | Harley | Yes | | | John R | Yes | | | Mark | Yes | | | Eddie | Yes | | | Jessica L | Yes | | | Thomas C | Yes | | | Kim | Yes | | | Greg U | Yes | Yes | | Christine | Yes | |
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250725 AT-HOME WOD (Weight) At-home option: EMOM 15: Min. 1 | 10 Superman arch-ups + :20 plank hold Min. 2 | 12 alternating double-DB farmers carry reverse lunges Min. 3 | :30 double-DB deadlifts
| 1st | 215 Rx | Lindsey C Fri, Jul 25, 2025 | | 2nd | 155 Rx | Tyler S Fri, Jul 25, 2025 | | 3rd | 115 Rx | Gabriela Fri, Jul 25, 2025 Elizabeth Fri, Jul 25, 2025 | | 1st | 245 Rx | Greg U Fri, Jul 25, 2025 |
| Greg U | 245 Rx | | | Lindsey C | 215 Rx | | | Tyler S | 155 Rx | | | Elizabeth | 115 Rx | | | Gabriela | 115 Rx | | | Melinda | 85 Rx | |
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250725 METCON (Weight) For load: Deadlift 5-5-5-5-5 Intended Stimulus: -Heavy day relative to each athlete's capacity. -Increase loading across as many sets as possible while maintaining safety and proper mechanics. -Last heavy deadlifts 250408.
| 1st | 245 Rx | Katie E Fri, Jul 25, 2025 | | 2nd | 235 Rx | McKenzie Fri, Jul 25, 2025 | | 3rd | 225 Rx | Carlie Fri, Jul 25, 2025 Emily S Fri, Jul 25, 2025 | | 1st | 415 Rx | Jason Fri, Jul 25, 2025 | | 2nd | 405 Rx | Tom Fri, Jul 25, 2025 Evan B Fri, Jul 25, 2025 | | 3rd | 365 Rx | John R Fri, Jul 25, 2025 Chad Fri, Jul 25, 2025 Andrew Fri, Jul 25, 2025 Mike Fri, Jul 25, 2025 |
| Jason | 415 Rx | | | Evan B | 405 Rx | | | Tom | 405 Rx | | | Mike | 365 Rx | | | Andrew | 365 Rx | | | Chad | 365 Rx | | | John R | 365 Rx | | | Willy | 355 Rx | | | Justin U | 350 Rx | | | Thomas B | 345 Rx | | | Trey W | 275 Rx | | | Kim | 265 Rx | | | Dale | 255 Rx | | | Katie E | 245 Rx | | | Greg U | 245 Rx | | | McKenzie | 235 Rx | | | Emily S | 225 Rx | | | Carlie | 225 Rx | | | Scott P | 225 Rx | | | Thomas C | 220 Rx | Sandbag weights hip thrusts | | Lindsey C | 215 Rx | | | Harley | 205 Rx | | | Eddie | 205 Rx | | | Jessica L | 205 Rx | | | Mark | 180 Rx | | | Kori | 175 Rx | | | Christine | 175 Rx | | | Veronica | 175 Rx | | | Alex D | 175 Rx | | | Deanna | 165 Rx | | | Maddie | 155 Rx | | | Rebecca P | 155 Rx | | | Megan M | 145 Rx | | | Aniki | 115 Rx | | | Susan | 115 Rx | | | Angi | 85 Rx | | | Kristie | 50 Rx | |
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250725 OPTIONAL STRENGTH (Weight) Deadlift 3-3-3-3-3+ NOTES: -Welcome to week three of this 2025 Strength 2 lifting cycle. These four weeks are dedicated to the deadlift following a progressive-loading template with decreasing reps and increasing loads. Week five will be a deload week, and then in week six, we will test our 1-rep deadlift. -Today’s Affiliate workout is a deadlift heavy day. If you would like to perform the class workout, then do not perform the Strength II. Instead, perform the class workout. -Use the same load for sets 4 and 5, but go for more than 3 reps in that final set without pushing to failure. -Rest as needed between sets.
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250725 OPTIONAL ACCESSORY (Check In) 4 sets: Handstand walk (100 ft) 1:00 flutter kicks – Rest 2:00 between sets. NOTES: -Set up a 100-ft course and walk as far as possible without breaking. -Challenge yourself to keep moving on the flutter kicks for the entire minute. -If you are unable to walk on your hands or you know you will struggle with the volume, reduce the distance of the walk, give yourself 1 minute to walk as far as you can, or scale to 50 alternating shoulder taps.
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