DAILY WOD
 | Mon, Sep 1 2025 |  |
 | Gymversary: Carlie(5) |
| 250901 PRE-WOD SKILL | 250901 PARTNER METCON | 250901 AT-HOME WOD | 250901 OPTIONAL STRENGTH l | 250901 OPTIONAL STRENGTH ll |
250901 PRE-WOD SKILL (Weight) Pre-workout strength EMOM 8: 2 thrusters (from the floor)
| 1st | 125 Rx | Lindsey C Mon, Sep 1, 2025 | | 2nd | 105 Rx | Julia F Mon, Sep 1, 2025 Emily S Mon, Sep 1, 2025 | | 3rd | 102.5 Rx | Carlie Mon, Sep 1, 2025 Kori Mon, Sep 1, 2025 | | 1st | 235 Rx | Jeremy Mon, Sep 1, 2025 | | 2nd | 135 Rx | Andrew Mon, Sep 1, 2025 Evan B Mon, Sep 1, 2025 Jason Mon, Sep 1, 2025 |
| Jeremy | 235 Rx | | | Jason | 135 Rx | | | Evan B | 135 Rx | | | Andrew | 135 Rx | | | Lindsey C | 125 Rx | | | Emily S | 105 Rx | | | Julia F | 105 Rx | | | Kori | 102.5 Rx | | | Carlie | 102.5 Rx | | | Katie E | 100 Rx | | | Jeanne | 80 Rx | | | Robbie | 80 Rx | | | Emily Br | 80 Rx | | | Kelly S | 75 Rx | | | Deanna | 75 Rx | | | Denisha | 55 Rx | | | Lauren Wa | 35 Rx | | | Alice | 35 Rx | |
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250901 PARTNER METCON (Reps, Rx2, Rx3) 8 rounds for reps with a partner: On a 2:00 clock: 200-m run Max thrusters in remaining time (65/95 lb) – Rest 2:00 between rounds. – One partner completes a round, while the other rests; partners perform 4 rounds each. Rx2/Masters 55+: (55/75 lb) Rx3: 100-m run; 10 thrusters in remaining time (35/45 lb) Intended Stimulus: -4 sprint-type efforts with a 1:1 work-to-rest ratio. -:45 of thrusters for 10+ reps per round. -Light-to-moderate loading that will feel slightly heavier following the quick run. -Run substitutions | 500/700-m Echo bike, 200/250-m row or ski
| 1st | 142 Rx | Julia F Mon, Sep 1, 2025 Emily S Mon, Sep 1, 2025 | | 2nd | 129 Rx | Carlie Mon, Sep 1, 2025 Kori Mon, Sep 1, 2025 | | 3rd | 124 Rx | Robbie Mon, Sep 1, 2025 | | 1st | 102 Rx | Jeremy Mon, Sep 1, 2025 | | 2nd | 83 Rx | Andrew Mon, Sep 1, 2025 Jason Mon, Sep 1, 2025 | | 3rd | 74 Rx | Evan B Mon, Sep 1, 2025 |
| Emily S | 142 Rx | | | Julia F | 142 Rx | | | Kori | 129 Rx | 69 Carlie 60 kori 73 Katie | | Carlie | 129 Rx | with Kori | | Robbie | 124 Rx | | | Jeremy | 102 Rx | w/ Evan | | Jeanne | 100 Rx | | | Lindsey C | 100 Rx | | | Jason | 83 Rx | | | Andrew | 83 Rx | | | Evan B | 74 Rx | | | Katie E | 73 Rx | solo | | Kelly S | 68 Rx | | | Deanna | 68 Rx | | | Emily Br | 124 Rx2 | | | Lauren Wa | 92 Rx3 | 15# | | Denisha | 92 Rx3 | | | Alice | 92 Rx3 | |
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250901 AT-HOME WOD (Reps) At-home option: 8 rounds for reps with a partner: On a 2:00 clock: 200-meter run Max double-dumbbell thrusters in remaining time (35/50 lb) – Rest 2:00 between rounds. – One partner completes a round while the other rests. Each partner completes 4 rounds.
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250901 OPTIONAL STRENGTH l (Weight) Snatch 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, where we’ll continue following the same wave-loading template as our previous cycle. Week five will be a deload week and then in week six, we will test our 1-rep snatch. -For the percentages, use a recent max or heavy single. -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.
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250901 OPTIONAL STRENGTH ll (Weight) 3 sets for load: 10 weighted strict dips 20 double-dumbbell bench presses 1:30 plank hold – Rest 2:00-3:00 between sets. NOTES: -Use loads that allow you to complete the reps in 1-3 sets. -Increase or decrease the loading for each set as needed. -Perform ring dips or straight bar dips. -If you are unable to add load to the dips, perform unweighted reps or use a band or feet for assistance. -Hold the plank on the forearms or hands.
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