DAILY WOD
 | Tue, Jul 29 2025 |  |
 | Happy Birthday: Ron |
| 250729 METCON | 250729 AT-HOME WOD | 250729 OPTIONAL STRENGTH | 250729 OPTIONAL ACCESSORY |
250729 METCON
(Time, Rx2, Rx3)
5 rounds for time of:
7 bar muscle-ups
21 DB goblet-hold walking lunges
(35/50 lb)
Rx2: 5 jumping bar muscle-ups; (20/35 lb)
Rx3: 5 strict banded pull-ups;
10 DB goblet-hold walking lunges
(10/15 lb)
Intended Stimulus:
-6:00-12:00; advanced athletes may go sub-5:00.
-Bar muscle-ups in 1-3 sets and less than 1:30.
-Lunges in :30-1:00.
-Advanced athletes push the pace, while intermediate and beginner athletes work on maintaining higher-skill movements at moderate volume.
| 1st | 7:52 Rx | Emily S Tue, Jul 29, 2025 | | 2nd | 6:35 Rx2 | Julia F Tue, Jul 29, 2025 | | 3rd | 7:47 Rx2 | McKenzie Tue, Jul 29, 2025 | | 1st | 5:17 Rx | Willy Tue, Jul 29, 2025 | | 2nd | 7:29 Rx | Jeremy Tue, Jul 29, 2025 | | 3rd | 9:55 Rx | Justin U Tue, Jul 29, 2025 |
| Willy | 5:17 Rx | | | Jeremy | 7:29 Rx | | | Emily S | 7:52 Rx | | | Justin U | 9:55 Rx | 53lb KB | | Thomas B | 9:57 Rx | | | Carson C | 5:15 Rx2 | C2B, 53# KB | | Julia F | 6:35 Rx2 | 1 BMU, 25# | | McKenzie | 7:47 Rx2 | | | John R | 8:26 Rx2 | | | Trey W | 9:00 Rx2 | | | Erika R | 9:05 Rx2 | | | Cooper T | 9:07 Rx2 | 44# | | Cecy | 9:41 Rx2 | 5 JBMU, 22# | | Chad | 9:44 Rx2 | | | Kelly P | 10:00 Rx2 | 26# | | Tom | 11:29 Rx2 | | | Ezra | 11:37 Rx2 | 5 bmu | | Emma L | 6:05 Rx3 | | | Alex D | 6:10 Rx3 | 15# | | Maddy | 7:09 Rx3 | 25# | | Taylor B | 7:24 Rx3 | 21 lunges | | Jeanne | 7:32 Rx3 | | | Megan S | 7:33 Rx3 | 25# | | Kori | 7:45 Rx3 | | | Megan M | 8:19 Rx3 | 3 jumping BMU, 20# | | Jessica T | 8:23 Rx3 | 3 jumping BMU, 30# | | Kherri | 8:34 Rx3 | 3 jumping BMU, 21 lunges @ 22# KB | | Angi | 8:38 Rx3 | | | Jenny | 8:39 Rx3 | PREGGO WOD! | | Steven W | 8:45 Rx3 | 35# | | Mariah | 9:19 Rx3 | 15#, 21 lunges | | Adam | 9:28 Rx3 | Rx numbers | | Eddie | 9:47 Rx3 | Jumping pull-ups, 25# | | Lindsey C | 10:40 Rx3 | Rx reps and weight | | Jacob L | 11:23 Rx3 | 21 lunges @ 25# | | Scott P | 11:55 | MODWOD | | Jason | 🥇 | ModWod | | Evan B | ✅ Rx2 | | | Mark | ✅ Rx3 | |
|
250729 AT-HOME WOD
(Time)
At-home option:
5 rounds for time of:
7 double-dumbbell devils presses
(35/50 lb)
21 dumbbell goblet-hold walking lunges (35/50 lb)
|
250729 OPTIONAL STRENGTH
(Weight)
Deadlift
2-2-2-2-2+
NOTES:
-Welcome to week four of this 2025 Strength 2 lifting cycle. Next week will be a deload week and then in week six, we will test our 1-rep deadlift.
-Use the same load for sets 4 and 5, but go for more than 2 reps in that final set without pushing to failure.
-Rest as needed between sets.
| Thomas B | 365 Rx | 315, 345, 365, 365, 365 |
|
250729 OPTIONAL ACCESSORY
(Check In)
3 sets:
25 GHD sit-ups
:30 side plank hold/side
NOTES:
-Focus on extending your knees to initiate the sit-up. Scale the range of motion as needed.
-Perform side planks from the elbow. Bend the knees to scale as needed.
-Scale the range of motion of the GHD sit-ups as needed or perform sit-ups.
-Reduce volume and/or range of motion for GHD sit-ups if you have not been training consistently on the GHD.
|
Thomas C 8:54am
COOP GOT HIS FIRST BMU!!!!!! 🎉🥳👏🏼
