DAILY WOD
 | Mon, Jun 19 2023 |  |
 | Happy Birthday: Melanie |
| 6-19-2023 STRCON | 06-19-2023 SKILLCON | 06-19-2023 METCON |
6-19-2023 STRCON (Weight) AT 0:00, 3:30 & 7:00 COMPLETE: - 3 Back Squat @ .70 of TM - 3 Back Squat @ .80 of TM - 3+ Back Squat @ .90 of TM * Don't miss the + after your last set of 3! Go for as many reps as you can with your goal being at least 3, but no more than 7. * TM is your Training Max, calculated by taking your Max Lift from our most recent 1RM test and multiplying it by .9. For example, if my most recent 1RM was 200#, I would multiply that by .9 to get a TM of 180#. This is the number we will then base all of our other percentages on for each set.
| 1st | 210 Rx | Katie E Mon, Jun 19, 2023 | | 2nd | 185 Rx | Amberly Mon, Jun 19, 2023 | | 3rd | 160 Rx | Lindsey C Mon, Jun 19, 2023 Carlie Mon, Jun 19, 2023 | | 1st | 350 Rx | Cooper T Mon, Jun 19, 2023 | | 2nd | 285 Rx | Thomas C Mon, Jun 19, 2023 | | 3rd | 205 Rx | Chase To Mon, Jun 19, 2023 |
| Cooper T | 350 Rx | 4 | | Thomas C | 285 Rx | 6 | | Katie E | 210 Rx | 6 | | Chase To | 205 Rx | 4 | | Greg U | 200 Rx | 7 | | Amberly | 185 Rx | 6 | | Carlie | 160 Rx | 6 | | Lindsey C | 160 Rx | 5 | | Dale | 145 Rx | 7 | | Harley | 145 Rx | 7 | | Amanda B | 145 Rx | 6 | | Jamie | 140 Rx | 7 | | Trina | 135 Rx | 7 | | Mindy | 135 Rx | | | Dana F | 135 Rx | 7 | | Jeanne | 135 Rx | 3 | | Cecy | 135 Rx | 5 | | Dustin | 135 Rx | 6 | | Aidan | 135 Rx | 4 | | Ashleigh | 135 Rx | 7 | | Robbie | 125 Rx | 7 | | Julia F | 125 Rx | 4 | | Hope | 110 Rx | 6 | | Elizabeth | 95 Rx | 4 | | Hannah Sc | 92 Rx | 6 | | Pam | 90 Rx | 4 | | Alice | 75 Rx | 5 | | Susan | 55 Rx | 3 | | Ellaree | 50 Rx | 8 | | Ginny | 50 Rx | 6 |
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06-19-2023 SKILLCON (Check In) 5 Sets Of: - 10 Second Chin Over Bar Hold - 3-5 Jump & Slow Lower Pull Ups *Rest 90 seconds between sets
| Katie E | Yes | Yes | | Trina | Yes | ✅ | | Cecy | Yes | | | Dale | Yes | Yes |
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06-19-2023 METCON (Time, Rx2, Rx3) 15-12-9-6-3 REPS OF: - Pull-ups - Burpees Rx: As Written Rx2: 10-8-6-4-2 reps Rx3: Any modified pull-up/rep scheme SCORE: Total Time to Complete GOAL: < 10:00 NOTES: Go fast and hang on!
| 1st | 5:28 Rx | Robbie Mon, Jun 19, 2023 | | 2nd | 6:08 Rx | Jamie Mon, Jun 19, 2023 | | 3rd | 6:24 Rx | Julia F Mon, Jun 19, 2023 Cecy Mon, Jun 19, 2023 | | 1st | 3:45 Rx | Chase To Mon, Jun 19, 2023 | | 2nd | 5:15 Rx | Thomas C Mon, Jun 19, 2023 | | 3rd | 6:05 Rx | Dustin Mon, Jun 19, 2023 |
| Chase To | 3:45 Rx | | | Thomas C | 5:15 Rx | | | Robbie | 5:28 Rx | | | Dustin | 6:05 Rx | | | Jamie | 6:08 Rx | | | Cecy | 6:24 Rx | | | Julia F | 6:24 Rx | | | Dale | 6:32 Rx | | | Dana F | 6:53 Rx | | | Amberly | 7:25 Rx | | | Mindy | 7:49 Rx | | | Greg U | 4:16 Rx2 | Floor assist pull ups | | Cooper T | 4:18 Rx2 | ring row/shoulder injury | | Jeanne | 5:24 Rx2 | band | | Carlie | 5:29 Rx2 | Ring rows | | Aidan | 6:26 Rx2 | Mod pu reps/rx burpees | | Ashleigh | 6:31 Rx2 | Bands | | Hope | 7:55 Rx2 | band | | Ellaree | 8:45 Rx2 | bands | | Pam | 9:43 Rx2 | Band | | Susan | 10:39 Rx2 | band | | Elizabeth | 4:00 Rx3 | RR, Box burpees | | Alice | 4:52 Rx3 | ring rows/Box burpee | | Ginny | 5:18 Rx3 | RR | | Hannah Sc | 7:02 Rx3 | Ring rows | | Katie E | 7:25 Rx3 | Banded pu- full reps | | Trina | 8:55 Rx3 | | | Harley | 5:45 | Bands | | Amanda B | 6:27 | Bands |
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