DAILY WOD
 | Wed, Jun 21 2023 |  |
| 6-21-2023 STRCON | 6-21-2023 SKILLCON | 6-21-2023 METCON |
6-21-2023 STRCON (Weight) AT 0:00, 3:30 & 7:00 COMPLETE: - 3 Strict Press @ .70 of TM - 3 Strict Press @ .80 of TM - 3+ Strict Press @ .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 | 80 Rx | Sarah Y Wed, Jun 21, 2023 | | 2nd | 75 Rx | Lindsey C Wed, Jun 21, 2023 | | 3rd | 70 Rx | Jamie Wed, Jun 21, 2023 Cecy Wed, Jun 21, 2023 Katie E Wed, Jun 21, 2023 Amanda B Wed, Jun 21, 2023 | | 1st | 150 Rx | Thomas C Wed, Jun 21, 2023 | | 2nd | 145 Rx | Justin T Wed, Jun 21, 2023 Jackson Wed, Jun 21, 2023 | | 3rd | 125 Rx | Tom Wed, Jun 21, 2023 |
| Thomas C | 150 Rx | 4 | | Jackson | 145 Rx | 5 | | Justin T | 145 Rx | 3 reps | | Tom | 125 Rx | 7 | | Greg U | 110 Rx | 6 reps | | Matt Br | 110 Rx | 5 reps | | Chase To | 110 Rx | 7 | | Dale | 83 Rx | | | Sarah Y | 80 Rx | | | Lindsey C | 75 Rx | 7 | | Amanda B | 70 Rx | | | Katie E | 70 Rx | 6 reps | | Cecy | 70 Rx | 6 | | Jamie | 70 Rx | 3 | | Trina | 65 Rx | | | Amberly | 65 Rx | 5 reps | | Carlie | 65 Rx | 5 | | Jeanne | 62 Rx | 5 reps | | Dana F | 60 Rx | 5 | | Alison | 60 Rx | 7 | | Harley | 55 Rx | 4 | | Ellaree | 55 lbs Rx | Back squat (on wrist rest) PR! | | Hannah Sc | 55 Rx | 3 | | Hope | 55 Rx | 5 | | Debra | 50 Rx | | | Alice | 50 Rx | 30 | | Elizabeth | 40 Rx | 5 reps | | Susan | 40 Rx | 4 | | Ginny | 30 Rx | 4 |
|
6-21-2023 SKILLCON (Check In) 3 Sets Of: - 10 Slow Push Up Negative (3-5 second descent) - 10 Skull Crushers w/ DBL DB - 30-45 Second Plank Shoulder Taps - Rest 2 minutes between sets ---------------------- OR ---------------------------- 4 Min Tabata Of: - Push Up Taps Rest 2 minutes then... 4 Sets Of: - 15 Tricep Extensions - Rest 1 minute between sets
| Ellaree | Yes | Plank Tabata & 4 sets 15 Vups | | Dana F | Yes | | | Cecy | Yes | | | Alice | Yes | | | Susan | Yes | | | Ginny | Yes | | | Lindsey C | Yes | | | Trina | Yes | ✅ | | Thomas C | Yes | | | Dale | Yes | | | Amberly | Yes | Yes |
|
6-21-2023 METCON (Time, Rx2, Rx3) 3 ROUNDS FOR TIME OF: - 15 medball cleans - 10 shuttle runs (25' down and back = 1 rep) Rx: 20/14 Rx2: 16/12 Rx3: 12/10 SCORE: Total Time GOAL: < 8 minutes NOTES: Go unbroken on the cleans and run fast on the shuttles. This is most certainly a sprint. 😍
| 1st | 5:17 Rx | Katie E Wed, Jun 21, 2023 | | 2nd | 5:53 Rx | Harley Wed, Jun 21, 2023 Amanda B Wed, Jun 21, 2023 | | 3rd | 6:00 Rx | Lindsey C Wed, Jun 21, 2023 | | 1st | 5:45 Rx | Chase To Wed, Jun 21, 2023 | | 2nd | 6:04 Rx | Jackson Wed, Jun 21, 2023 | | 3rd | 6:11 Rx | Dale Wed, Jun 21, 2023 |
| Katie E | 5:17 Rx | | | Chase To | 5:45 Rx | 30# | | Amanda B | 5:53 Rx | | | Harley | 5:53 Rx | | | Lindsey C | 6:00 Rx | | | Jackson | 6:04 Rx | 30 | | Cecy | 6:10 Rx | | | Dale | 6:11 Rx | | | Amberly | 6:22 Rx | | | Justin T | 6:22 Rx | | | Jamie | 6:27 Rx | | | Jeanne | 6:30 Rx | | | Hope | 6:34 Rx | | | Greg U | 6:46 Rx | | | Matt Br | 6:46 Rx | | | Carlie | 6:49 Rx | | | Hannah Sc | 6:56 Rx | | | Dana F | 7:58 Rx | | | Sarah Y | 5:55 Rx2 | 12 | | Ginny | 3:46 Rx3 | 2 rds, 8# | | Elizabeth | 5:55 Rx3 | | | Alice | 6:08 Rx3 | 8# | | Debra | 6:45 Rx3 | 10 | | Susan | 6:55 Rx3 | 8# | | Ellaree | 7:00 Rx3 | 8 lb modified reps | | Tom | 7:48 Rx3 | 14# | | Trina | 8:12 Rx3 | | | Thomas C | ALTWOD Rx | |
|