Daily WOD
 | Mon, Jul 20 |  |
| 260720 PRE WOD | 260720 METCON | 260720 AT HOME WOD | 260720 OPTIONAL STRENGTH | 260720 OPTIONAL ACCESSORY |
260720 PRE WOD (Weight) Pre-workout strength 5 sets for load: 1 power snatch + 2 overhead squats – Rest 2:00 between sets. – Find a heavy set for today.
| 1st | 115 Rx | Kherri Mon, Jul 20, 2026 Emily S Mon, Jul 20, 2026 | | 2nd | 110 Rx | Jules Mon, Jul 20, 2026 | | 3rd | 95 Rx | Carlie Mon, Jul 20, 2026 Justice Mon, Jul 20, 2026 Jessica T Mon, Jul 20, 2026 | | 1st | 220 Rx | Ezra Mon, Jul 20, 2026 | | 2nd | 217.5 Rx | Matthew Mon, Jul 20, 2026 | | 3rd | 215 Rx | Jeremy Mon, Jul 20, 2026 |
| Ezra | 220 Rx | | | Matthew | 217.5 Rx | | | Jeremy | 215 Rx | | | Thomas C | 202.5 Rx | | | Mike | 190 Rx | PR! | | Tom | 185 Rx | | | Gabriel L | 165 Rx | | | Cooper T | 155 Rx | | | Evan B | 155 Rx | | | Thomas B | 155 Rx | | | Alex S | 155 Rx | | | Alex A | 155 Rx | | | Blake P | 140 Rx | | | Chad | 135 Rx | | | Matt G | 135 Rx | | | Emily S | 115 Rx | | | Dale | 115 Rx | PC/FS | | Kherri | 115 Rx | | | Gavin | 115 Rx | | | Jules | 110 Rx | | | Greg U | 105 Rx | | | Kim | 100 Rx | | | Jessica T | 95 Rx | | | Justice | 95 Rx | | | John W | 95 Rx | | | Carlie | 95 Rx | | | Sarah B | 90 Rx | | | Julia F | 85 Rx | | | Megan M | 85 Rx | | | Kristen | 85 Rx | | | Kelly S | 85 Rx | | | Christine | 75 Rx | | | Alaina | 70 Rx | | | Eddie | 70 Rx | | | Katie G | 70 Rx | | | Alicia | 65 Rx | | | Michael F | 65 Rx | | | Lyndsie | 65 Rx | | | Gabriela | 65 Rx | | | Denisha | 60 Rx | | | Megan S | 55 Rx | | | Jemma | 55 Rx | | | Dana F | 55 Rx | | | Julie | 55 Rx | | | Jen | 50 Rx | | | Elizabeth | 50 Rx | | | Pam | 45 Rx | | | Veronica | #45 Rx | 6+6 | | Grace | 45 Rx | | | Allan | 45 Rx | Did cleans and FS | | Annabelle | 35 Rx | | | Melinda | 35 Rx | Strict press | | Chrissy | 15 Rx | | | Linda | 15 Rx | | | Adam | 65 | hang snatch | | Steven W | 65 | sumo high pull | | Alice | ✅ Rx | |
|
260720 METCON (Rounds, Int, Sc) AMRAP 10: 1 power snatch (95/135 lb) 1 push-up 2 power snatches 2 push-ups 3 power snatches 3 push-ups etc. Intermediate/Masters: (65/95 lb) Scaled: (35/45 lb), push-ups from knees Intended Stimulus -9+ rounds; advanced athletes closer to 11+. -High power output couplet with minimal rest time. -Power snatches in sets of 5+ reps. -Push-ups in 1 or 2 sets.
| 1st | 8+6 Rx | Emily S Mon, Jul 20, 2026 | | 2nd | 8+5 Rx | Jules Mon, Jul 20, 2026 | | 3rd | 9+15 Int | Justice Mon, Jul 20, 2026 | | 1st | 11+1 Rx | Jeremy Mon, Jul 20, 2026 | | 2nd | 10+3 Rx | Matthew Mon, Jul 20, 2026 | | 3rd | 10+2 Rx | Thomas C Mon, Jul 20, 2026 |
| Jeremy | 11+1 Rx | | | Matthew | 10+3 Rx | | | Thomas C | 10+2 Rx | | | Ezra | 9+6 Rx | | | Jason B | 9+5 Rx | Masters | | Tom | 9+1 Rx | | | Chad | 9 Rx | | | Emily S | 8+6 Rx | | | Jules | 8+5 Rx | | | Greg U | 8+4 Rx | Masters | | Gabriel L | 7+6 Rx | | | Blake P | 7+4 Rx | | | Alex S | 7+2 Rx | | | Thomas B | 10+6 Int | | | Andrew | 10 Int | | | Cooper T | 10 Int | | | Justice | 9+15 Int | | | Christine | 9+6 Int | | | Julia F | 9+4 Int | | | Matt G | 9+2 Int | 115 | | Megan M | 9 Int | | | Kristen | 9 Int | | | Evan B | 9 Int | | | Alex A | 8+8 Int | 115 lbs | | Kherri | 8+5 Int | 85lbs | | Sarah B | 8+5 Int | | | Lyndsie | 8+3 Int | | | Gavin | 8+3 Int | | | Kelly S | 8+1 Int | | | Alicia | 8 Int | | | Michael F | 6 Int | | | Kim | 11+8 Sc | 75 | | Elizabeth | 11 Sc | Regular push ups | | Linda | 11 Sc | Incline push ups | | Alice | 10 Sc | | | Chrissy | 10 Sc | 17.5 | | Jemma | 10 Sc | 45# | | Jessica T | 10 Sc | Intermediate with knee push ups | | Carlie | 9+7 Sc | #65 and Elevated push ups | | Adam | 9+4 Sc | 65# hang snatch | | Megan S | 9 Sc | 45# | | Annabelle | 9 Sc | | | Denisha | 9 Sc | 45# | | Eddie | 9 Sc | 65 lbs | | Katie G | 9 Sc | 55 lbs | | Gabriela | 9 Sc | #45 | | Melinda | 9 Sc | #35 knee push ups | | Julie | 8+12 Sc | 45 | | Pam | 8+9 Sc | | | Dana F | 8+6 Sc | 45# | | John W | 8 Sc | 75lbs | | Grace | 8 Sc | | | Alaina | 7 Sc | | | Allan | 7 Sc | #65 front squats | | Veronica | 6+6 Sc | | | Dale | 9+10 | 95, power clean & push up | | Jen | 9 | scaled | | Mike | 8+16 | scaled | | Steven W | 8 | high pulls |
|
260720 AT HOME WOD (Rounds) At-home option: AMRAP 10: 2 alternating dumbbell snatches (35/50 lb) 2 push-ups 4 alternating dumbbell snatches 4 push-ups 6 alternating dumbbell snatches 6 push-ups etc.
| Carson C | 18+9 snatches Rx | 70lbs |
|
260720 OPTIONAL STRENGTH (Weight) For load: Deadlift 5-5-5-5-5+ – Max reps on the last set. Notes -Welcome to week one of the next Strength II cycle, where we will deadlift for the next four weeks. -Your goal is to find a heavy set of 5 deadlifts. This may not be a 5-rep max, but find your heavy 5-rep lift for the day. -Use the same load for sets 4 and 5, but go for more than 5 reps in that final set without pushing to failure.
| Thomas B | 345 Rx | 295,315,325,335,345x9 |
|
260720 OPTIONAL ACCESSORY (Time) For time: 800-meter sled drag (25/45 lb) Notes -Attach a rope or a ring strap to the sled. As you face the sled, grab the rope or ring strap and walk backward to accumulate 800 meters. -Choose a load that allows you to maintain a smooth, steady pace across the entire distance. Go unbroken if possible.
|