DAILY WOD
 | Mon, Jul 18 2022 |  |
| 7-18-2022 WARMUP | 7-18-2022 STRENGTH | 7-18-2022 METCON | Other Results |
7-18-2022 WARMUP (No Results Tracked) 2 ROUNDS - 8 Alt. Samson Stretches - 8 Up-Down + 2 Scap Push-Ups - 8 Slow Push-Ups (Knee Push-Ups Optional) - :10 Top of the Dip Hold* - :10 Bottom of the Dip Hold* *Complete both holds on Box. Into… 2 ROUNDS - 6 Deadlifts - 6 Cuban Presses* - 6 Muscle Cleans - 6 Push Press * Complete an upright row, flip the elbows through so the bar is now in the FR, and then complete a Strict Press. Trace the movements back to get to the start position.
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7-18-2022 STRENGTH (Weight) 10 MINUTE EMOM: MIN 1 - 2-3 Ground to Overhead* MIN 2 - 3-5 Strict Ring Dips or Slow Box Dips *Start Light-Mod and build up to and possibly past workout weight. Clean & Jerk preferred. (Score is Weight)
| 1st | 135 Rx | Kherri Mon, Jul 18, 2022 Nidia Mon, Jul 18, 2022 | | 2nd | 130 Rx | Amberly Mon, Jul 18, 2022 | | 3rd | 125 Rx | Katie E Mon, Jul 18, 2022 | | 1st | 225 Rx | Jeremy Mon, Jul 18, 2022 | | 2nd | 215 Rx | Chase To Mon, Jul 18, 2022 | | 3rd | 125 Rx | Dylan H Mon, Jul 18, 2022 Kent Mon, Jul 18, 2022 |
| Jeremy | 225 Rx | | | Chase To | 215 Rx | | | Nidia | 135 Rx | | | Kherri | 135 Rx | Just clean | | Amberly | 130 Rx | | | Katie E | 125 Rx | | | Kent | 125 Rx | | | Dylan H | 125 Rx | | | Brittany G | 120 Rx | | | Greg U | 115 Rx | | | Robbie | 105 Rx | | | Dale | 105 Rx | | | Mindy | 105 Rx | | | Jamie | 105 Rx | | | Carlie | 100 Rx | | | Dustin | 95 Rx | | | Lindsey H | 95 Rx | | | Alison | 85 Rx | | | Elizabeth | 80 Rx | | | Jeanne | 80 Rx | | | Dana F | 75 Rx | | | Rylan | 75 Rx | | | Cecy | 70 Rx | | | Susie | 50 Rx | | | Sarah Y | 50 Rx | | | Alice | 45 Rx | | | Pam | 35 Rx | |
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7-18-2022 METCON (Time, Rx+) COMPLETE FOR TIME 9-7-5 reps of: - Ground to Overhead (Rx+ 185/135)|(Rx 135/95) 21-15-9 reps of: - Ring Dips -Rest 3:00- 15-12-9 reps of: - Ground to Overhead (Rx+ 95/65)|(Rx 65/45) 21-15-9 reps of: - Burpees Over the Bar (Score is Total Time)
| 1st | 28:51 Rx | Brittany G Mon, Jul 18, 2022 | | 2nd | 12:03 | Pam Mon, Jul 18, 2022 | | 3rd | 12:50 | Alice Mon, Jul 18, 2022 | | 1st | 18:20 Rx | Chase To Mon, Jul 18, 2022 | | 2nd | 18:24 | Dale Mon, Jul 18, 2022 | | 3rd | 18:42 | Dylan H Mon, Jul 18, 2022 |
| Chase To | 18:20 Rx | 135/95 | | Brittany G | 28:51 Rx | Embarrassingly, those ring dips took me forever | | Pam | 12:03 | 35/15, box dips | | Alice | 12:50 | 45/35, mods | | Kherri | 15:35 | Alt wed. | | Elizabeth | 16:59 | #55 and bench dips, #35 | | Jamie | 17:24 | 85, 45 band dips | | Carlie | 17:26 | 75, 35 band dips | | Mindy | 17:39 | scaled | | Katie E | 17:56 | 95/45- bench dips | | Dale | 18:24 | 85 & 45#; bench dips | | Dylan H | 18:42 | 95/55, bench dips | | Susie | 18:44 | 35/25, bench dips | | Jeanne | 18:59 | 55/35, bench dips | | Greg U | 18:59 | 85/65 Box Dips | | Lindsey H | 18:59 | Band dips | | Nidia | 19:07 | 95/45, mini-band | | Robbie | 19:24 | 95/45, mini-band | | Sarah Y | 20:00 | 45/25, bench, up-downs | | Cecy | 20:05 | 65/55, bench dips | | Alison | 20:53 | band | | Dustin | 22:52 | 65# | | Dana F | 23:47 | 75/45, mini band | | Rylan | 23:59 | 85/35, bench dips | | Kent | 24:28 | scaled | | Amberly | 25:20 | 115/65 -banded dips | | Debra | ?? | scaled |
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