Daily WOD
 | Wed, Jul 15 |  |
| 260715 PRE WOD | 260715 METCON | 260715 AT HOME WOD | 260715 OPTIONAL STRENGTH | 260715 OPTIONAL ACCESSORY |
260715 PRE WOD
(Weight)
Pre-workout strength
Every 2:00 x 5 sets:
2 thrusters + 2 push presses + 2 front squats
– Start at workout weight, and build to a moderate-to-heavy load.
| 1st | 105 Rx | Sarah B Wed, Jul 15, 2026
Justice Wed, Jul 15, 2026
Emily S Wed, Jul 15, 2026 | | 2nd | 95 Rx | Deena Wed, Jul 15, 2026
Katie G Wed, Jul 15, 2026
Jessica T Wed, Jul 15, 2026
Megan M Wed, Jul 15, 2026 | | 3rd | 90 Rx | Kelly S Wed, Jul 15, 2026 | | 1st | 225 Rx | Thomas C Wed, Jul 15, 2026 | | 2nd | 175 Rx | Mike Wed, Jul 15, 2026 | | 3rd | 165 Rx | Tom Wed, Jul 15, 2026 |
| Thomas C | 225 Rx | | | Mike | 175 Rx | | | Tom | 165 Rx | | | Cooper T | 155 Rx | | | Thomas B | 155 Rx | | | Chad | 135 Rx | | | Gavin | 135 Rx | | | Ron | 125 Rx | | | Adam | 105 Rx | | | Emily S | 105 Rx | | | Greg U | 105 Rx | | | Justice | 105 Rx | | | Sarah B | 105 Rx | | | Megan M | 95 Rx | | | Jessica T | 95 Rx | | | Kim | 95 Rx | | | Eddie | 95 Rx | | | Katie G | 95 Rx | | | Deena | 95 Rx | | | John W | 90 Rx | | | Kelly S | 90 Rx | | | Mari | 85 Rx | | | Deanna | 85 Rx | | | Kristen | 80 Rx | push press | | Christine | 80 Rx | | | Jeanne | 75 Rx | | | Kelly P | 75 Rx | | | Veronica | 75 Rx | | | Lyndsie | 70 Rx | | | Dana F | 65 Rx | | | Grace | 60 Rx | | | Megan S | 55 Rx | | | Jen | 55 Rx | | | Julie | 55 Rx | | | Denisha | 55 Rx | | | Alaina | 50 Rx | | | Pam | 45 Rx | | | Eli | 45 Rx | | | Amanda T | 45 Rx | | | Morgan w | 40 Rx | | | Chrissy | 35 Rx | | | Alice | 25 Rx | | | Cecy | 25 Rx | Dumbbells | | Linda | 25 Rx | | | Susan | 15 Rx | Dumbbell | | Caroline | ✅ Rx | |
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260715 METCON
(Time, Int, Sc)
21-15-9 reps for time of:
Cal row
Thrusters (65/95 lb)
Intermediate/Masters: (55/75 lb)
Scaled:
15-10-5 reps for time of:
Cal row
Thrusters (35/45 lb)
Intended Stimulus
-Sub-8:00; advanced athletes sub 5:00.
-Short and fast effort; start at a challenging pace and hang on.
-Light thrusters; 15+ unbroken reps throughout.
-Row in under 1:30.
| 1st | 5:29 Rx | Emily S Wed, Jul 15, 2026 | | 2nd | 7:10 Rx | Katie G Wed, Jul 15, 2026 | | 3rd | 9:00 Rx | Deena Wed, Jul 15, 2026 | | 1st | 3:47 Rx | Jeremy Wed, Jul 15, 2026 | | 2nd | 4:25 Rx | Matthew Wed, Jul 15, 2026 | | 3rd | 5:04 Rx | Thomas C Wed, Jul 15, 2026 |
| Jeremy | 3:47 Rx | | | Matthew | 4:25 Rx | | | Thomas C | 5:04 Rx | | | Emily S | 5:29 Rx | ouch | | Cooper T | 5:31 Rx | | | Kim | 6:22 Rx | | | Mike | 6:44 Rx | | | Thomas B | 6:46 Rx | 25 Thrusters instead of 21 | | Tom | 7:07 Rx | | | Katie G | 7:10 Rx | | | Chad | 7:27 Rx | | | John W | 8:38 Rx | | | Greg U | 8:45 Rx | Masters | | Deena | 9:00 Rx | | | Deanna | 9:04 Rx | | | Justice | 9:28 Rx | | | Gavin | 7:23 Int | Bike 15-11-6 | | Adam | 7:24 Int | bike | | Christine | 7:43 Int | | | Lyndsie | 8:30 Int | Bike 15-11-6 | | Jeanne | 8:34 Int | | | Kelly P | 8:40 Int | | | Megan M | 8:43 Int | | | Ron | 9:05 Int | Bike | | Jessica T | 9:10 Int | | | Kelly S | 11:28 Int | | | Mari | 4:40 Sc | 55# | | Eddie | 5:49 Sc | 65lbs | | Cecy | 6:41 Sc | 20# DB | | Amanda T | 6:42 Sc | | | Alaina | 6:48 Sc | | | Chrissy | 6:51 Sc | 25# | | Denisha | 7:04 Sc | | | Caroline | 7:38 Sc | | | Veronica | 7:39 Sc | Int Reps | | Alice | 7:43 Sc | 25# | | Grace | 8:05 Sc | 45lbs & 10 reps at 55lbs | | Morgan w | 8:15 Sc | | | Pam | 8:31 Sc | | | Kristen | 8:55 Sc | bike, PP | | Eli | 9:18 Sc | 15-11-9 Bike | | Julie | 9:31 Sc | | | Jen | 9:54 Sc | 45, rx reps | | Megan S | 10:35 Sc | 21-15-9 cal/reps 45# | | Dana F | 11:14 Sc | Rx Reps | | Susan | 11:37 Sc | | | Linda | 11:41 Sc | |
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260715 AT HOME WOD
(Time)
At-home option:
For time:
300-meter run
21 dumbbell thrusters (35/50 lb)
200-meter run
15 dumbbell thrusters
100-meter run
9 dumbbell thrusters
– Use two dumbbells.
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260715 OPTIONAL STRENGTH
(Check In)
For completion:
200-meter sandbag bear-hug carry (70/100 lb)
100-meter left-arm dumbbell overhead carry (35/50 lb)
100-meter right-arm dumbbell overhead carry
200-meter sandbag bear-hug carry
– Rest as needed between movements.
Notes
-Sandbag carries in 2-3 sets.
-Overhead carries in 1-2 sets.
-Use a moderate load that allows you to walk casually but feels challenging toward the end.
-Break the sandbag carries at the 100-meter mark and rest as needed. Then, push to finish the rest of the 200 meters in one set, breaking only if really needed.
-Push the overhead carries until failure, even if it means putting the dumbbells down 20 feet before the end of the 100 meters.
-Take longer rests during this piece and don’t try to push the pace. Longer rest breaks with quick unbroken sets is preferable to taking a lot of breaks.
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260715 OPTIONAL ACCESSORY
(Check In)
On a 15:00 clock:
Practice front and back levers
– Rest as needed between efforts.
Notes
-Front lever | Front of your body facing the rings.
-Back lever | Back side of your body facing the rings.
-For both movements, start from an inverted hang on the rings, squeeze your abs and glutes hard, and slowly lower yourself into the desired position while keeping your body in a straight line.
-Don’t be discouraged if the first few times you pass right through the position without being able to stop.
-If you can’t stop yourself from reaching the ground with your feet before you let go of the rings.
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