Daily WOD
 | Tue, Jul 7 |  |
 | Happy Birthday: Erika R & Cayla |
 | Gymversary: Kim(1) |
| 260707 POST WOD | 260707 METCON | 260707 AT HOME WOD | 260707 OPTIONAL STAMINA | 260707 OPTIONAL ACCESSORY | Other Results |
260707 POST WOD (Weight) Post-workout skill 3 sets: 20 weighted single-leg squats Or 20 alternating weighted reverse lunges – Rest 1:30 between sets. – Use one or two dumbbells to add loading.
| 1st | 44 Rx | Megan M Tue, Jul 7, 2026 | | 2nd | 40 Rx | Alex D Tue, Jul 7, 2026 Kelly P Tue, Jul 7, 2026 | | 3rd | 30 Rx | Jen Tue, Jul 7, 2026 Megan S Tue, Jul 7, 2026 | | 1st | 50 Rx | Thomas C Tue, Jul 7, 2026 Tom Tue, Jul 7, 2026 | | 2nd | 10 Rx | Eli Tue, Jul 7, 2026 |
| Tom | 50 Rx | | | Thomas C | 50 Rx | | | Megan M | 44 Rx | 35-35-44 KB | | Kelly P | 40 Rx | | | Alex D | 40 Rx | | | Megan S | 30 Rx | | | Jen | 30 Rx | | | Justice | 20 Rx | Two DB reverse lunge | | Erika R | 15 Rx | SL squats | | Brittaney | 15 Rx | Two DB reverse lunges | | Annabelle | 15 Rx | One DB reverse lunge | | Eli | 10 Rx | One DB reverse lunge | | Lindsey C | 0 Rx | |
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260707 METCON (Weight) On a 20:00 clock: Build to a 3-rep-max front squat Intended Stimulus -Build to a heavy set of 3 reps. -Make relatively large jumps with 3-4 minutes rest between sets. -Take the bar from the rack.
| 1st | 180 Rx | Alex D Tue, Jul 7, 2026 | | 2nd | 175 Rx | Lindsey C Tue, Jul 7, 2026 Emily S Tue, Jul 7, 2026 | | 3rd | 170 Rx | Amber L Tue, Jul 7, 2026 | | 1st | 365 Rx | Jeremy Tue, Jul 7, 2026 | | 2nd | 325 Rx | Matthew Tue, Jul 7, 2026 Tom Tue, Jul 7, 2026 | | 3rd | 302.5 Rx | Thomas C Tue, Jul 7, 2026 |
| Jeremy | 365 Rx | | | Tom | 325 Rx | | | Matthew | 325 Rx | | | Thomas C | 302.5 Rx | | | Carson C | 300 Rx | | | Cooper T | 295 Rx | | | Ezra | 295 Rx | | | Mike | 265 Rx | | | Justin U | 255 Rx | | | Jake D | 200 Rx | | | Alex D | 180 Rx | | | Emily S | 175 Rx | | | Lindsey C | 175 Rx | Back Squat | | Amber L | 170 Rx | | | Jules | 155 Rx | | | Erika R | 140 Rx | | | Sarah B | 140 Rx | | | Justice | 135 Rx | | | Deena | 135 Rx | | | Kelly S | 130 Rx | | | Megan M | 125 Rx | | | Deanna | 125 Rx | | | Megan S | 115 Rx | | | Alicia | 115 Rx | | | Karis | 115 Rx | | | Annabelle | 112.5 Rx | | | Jen | 105 Rx | | | Kelly P | 100 Rx | | | Andrew | 95 Rx | | | Brittaney | 90 Rx | | | Grace | 90 Rx | | | Elizabeth | 85 Rx | AT HOME | | Eli | 60 Rx | | | Jason B | 💪 | Alternate WOD | | Adam | 🏆 Rx | | | Chad | 🥱 Rx | Alt wod |
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260707 AT HOME WOD (Time) At-home option: 5 sets, each for time: 10 dumbbell deadlifts 10 dumbbell front-rack walking lunges 10 dumbbell front squats – Rest 2-3 minutes between sets. – Use two dumbbells and the heaviest loads you have available.
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260707 OPTIONAL STAMINA (Check In) 4 sets: 500-meter easy-to-moderate pace 500-meter sprint pace 1000-meter standing bike 3:00 rest Notes/Stimulus & Goals: -22:00-27:00. -Conditioning through various places and positions on the bike. -:40-:55 on the 500-meter sprints. -No more than 4:30 spent on any interval. Strategy: -Start at a conversational pace and build into a full sprint. -Seamlessly perform the entire interval as one cohesive ride without stopping to transition to the next position. -500 meters | easy to moderate pace, target time = 1:00-1:20 -500 meters | sprint pace, target time = :40-:55 -1000 meters | standing bike pace, target time = 1:40-2:05
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260707 OPTIONAL ACCESSORY (Check In) 3 sets for quality: 10 dumbbell windmills/arm 20 GHD hip extensions :30 GHD hip extension hold Notes -Use a dumbbell or kettlebell load for the windmills that allows you to perform all 10 reps before resting. -If you do not have a GHD, perform good mornings for the hip extensions and a plank hold for the hip extension hold.
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