Daily WOD
 | Wed, Aug 5 |  |
 | Happy Birthday: Denise |
 | Gymversary: Julia F(4) |
| 260805 METCON | 260805 AT HOME WOD | 260805 OPTIONAL STRENGTH | 260805 OPTIONAL ACCESSORY | Other Results |
260805 METCON
(Weight)
For load:
Power clean
3-3-3-3-3
Intended Stimulus
-Heavy relative to each athlete.
-All sets at or above 80% 1-rep max.
-Sets should be touch and go or drop and immediately go into the next rep.
| 1st | 165 Rx | Amber L Wed, Aug 5, 2026
Kherri Wed, Aug 5, 2026 | | 2nd | 150 Rx | Sarah B Wed, Aug 5, 2026
Emily S Wed, Aug 5, 2026 | | 3rd | 130 Rx | Carlie Wed, Aug 5, 2026
Alex D Wed, Aug 5, 2026 | | 1st | 285 Rx | Matthew Wed, Aug 5, 2026
Ezra Wed, Aug 5, 2026 | | 2nd | 275 Rx | Jeremy Wed, Aug 5, 2026
Chad Wed, Aug 5, 2026 | | 3rd | 235 Rx | Tom Wed, Aug 5, 2026 |
| Ezra | 285 Rx | | | Matthew | 285 Rx | | | Chad | 275 Rx | | | Jeremy | 275 Rx | | | Tom | 235 Rx | | | Alex A | 215 Rx | | | Andrew | 205 Rx | | | Blake P | 205 Rx | | | Thomas B | 200 Rx | | | Michael F | 195 Rx | | | Kherri | 165 Rx | | | Amber L | 165 Rx | | | Greg U | 155 Rx | | | Ron | 155 Rx | | | Trey W | 155 Rx | | | Emily S | 150 Rx | | | Sarah B | 150 Rx | | | Eddie | 135 Rx | | | Alex D | 130 Rx | | | Carlie | 130 Rx | | | Megan M | 125 Rx | | | Jesse T | 125 Rx | | | Justice | 125 Rx | | | Deena | 115 Rx | | | Kelly S | 115 Rx | | | Kelley | 110 Rx | | | Kelly P | 110 Rx | | | Veronica | 110 Rx | | | Jeanne | 100 Rx | | | Christine | 100 Rx | | | Isabel | 90 Rx | | | Karis | 85 Rx | | | Jen | 80 Rx | | | Alaina | 77.5 Rx | | | Elizabeth | 75 Rx | | | Candi | 75 Rx | 80 for 1 | | Pam | 75 Rx | | | Cecy | 75 Rx | | | Amanda T | 75 Rx | | | Alice | 65 Rx | | | Eli | 65 Rx | | | Chrissy | 50 Rx | | | Debra | 45 Rx | | | Aniki | 45 Rx | | | Linda | 45 Rx | | | Melinda | 45 Rx | Strict Press | | Susan | 45 | Front squat | | Dana F | mod wod | Mod wod |
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260805 AT HOME WOD
(Reps)
At-home option:
3 sets for reps:
1:00 alternating dumbbell power cleans (35/50 lb)
1:00 rest
– Use one dumbbell.
3 sets for reps:
1:00 dumbbell power cleans (35/50 lb)
1:00 rest
– Use two dumbbells.
3 sets for reps:
1:00 dumbbell squat cleans (35/50 lb)
1:00 rest
– Use two dumbbells.
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260805 OPTIONAL STRENGTH
(Weight)
For load:
Snatch, clean or jerk
5 reps x 2 sets at 50-60%+
4 reps x 5 sets at 60-70%+
3 reps x 3 sets at 70-80%
Notes
-Welcome to week three of this Strength I cycle. For these eight weeks, choose between snatch, clean, or jerk (push or split) and stick with the same lift for the entire eight weeks. You can change the lift in the next eight-week cycle.
-Use a recent 1-rep max to find your percentages.
-Take the jerks from a rack.
-Rest as needed between sets.
-Remember that today’s class (affiliate) workout is a heavy day. If you plan on performing the class workout, do not perform the Strength I workout; skip it or move it to another day this week.
| Thomas B | 140 Rx | 100, 120, 140 |
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260805 OPTIONAL ACCESSORY
(Check In)
4 sets:
Dumbbell farmers carry (100 ft)
20 weighted hip extensions
– Rest 1:00-2:00 between sets.
Notes
-Use two dumbbells or kettlebells and go as heavy as possible on the farmers carry.
-Use a single dumbbell or bumper plate to add load to the hip extensions. This weight should allow you to perform at least 10 unbroken reps.
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