Daily WOD
 | Mon, Jul 3 2023 |  |
 | Happy Birthday: Destiny |
| 07-03-2023 STRCON | 07-03-2023 SKILLCON 1 | 07-03-2023 SKILLCON 2 | 07-03-2023 METCON |
07-03-2023 STRCON
(Weight)
AT 0:00, 2:00 & 4:00 COMPLETE:
- 5 Back Squats @ .40 of TM
- 5 Back Squats @ .50 of TM
- 5 Back Squats @ .60 of TM
* This week is going to be a deload week before ramping up for another 4 week cycle on these lifts. This means that we hit lighter loads this week, and then next week we will take our training max and add 10 lbs to it, and that will be our new TM to use moving forward for the next 4 weeks.
* 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 | 175 Rx | Brittany S Mon, Jul 3, 2023 | | 2nd | 140 Rx | Katie E Mon, Jul 3, 2023 | | 3rd | 125 Rx | Breanna Mon, Jul 3, 2023 | | 1st | 175 Rx | Connor Mon, Jul 3, 2023 | | 2nd | 120 Rx | Matias Mon, Jul 3, 2023
Dale Mon, Jul 3, 2023 |
| Brittany S | 175 Rx | | | Connor | 175 Rx | | | Katie E | 140 Rx | | | Breanna | 125 Rx | | | Dale | 120 Rx | 80, 100, 120 | | Matias | 120 Rx | | | Trina | 115 Rx | | | Lindsey C | 110 Rx | | | Dana F | 100 Rx | | | Cecy | 100 Rx | | | Stephanie | 100 Rx | | | Ashleigh | 100 Rx | | | Robbie | 100 Rx | | | Harley | 95 Rx | | | Laura M | 80. 55/70/80 Rx | | | Debra | 80 Rx | | | Kelly S | 80 Rx | | | Sarah Y | 80 Rx | | | Alison | 75 Rx | | | Elizabeth | 65 Rx | | | Pam | 60 Rx | | | Alice | 60 Rx | | | Denise | mod wod Rx | |
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07-03-2023 SKILLCON 1
(Check In)
10 MIN. ALT. EMOM OF:
EVEN MIN: 10 Inverted Rows
ODD MIN: 10 Straight Arm Banded Pull Down Or Weighted Pull Overs
| Debra | Yes | Yes | | Trina | Yes | YES | | Stephanie | Yes | | | Ashleigh | Yes | | | Katie E | Yes | | | Lindsey C | Yes | |
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07-03-2023 SKILLCON 2
(Check In)
10 MIN ALT. EMOM OF:
EVEN MIN: 10 Inverted Rows W/ 1 Sec. Pause at Top & Slow Lower
ODD MIN: 15 Sec. Bar Hang + 3-5 Kipping Pull-Ups
| Debra | Yes | Yes | | Trina | Yes | YES | | Dale | Yes | | | Stephanie | Yes | |
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07-03-2023 METCON
(Rounds, Int, Sc)
12 MIN. AMRAP OF:
- 21/15 Calorie Row
- 15 DB Shoulder To Overhead
- 9 Box Jumps
Rx: 50/35, 24/20
Rx2: 40/25, 24/20 (step ups permitted)
Rx3: 30/15, 20/16 (step ups permitted)
SCORE: Total number of rounds completed
GOAL: > 4 rounds
| 1st | 5+3 Int | Katie E Mon, Jul 3, 2023 | | 2nd | 4+34 Int | Lindsey C Mon, Jul 3, 2023 | | 3rd | 4 Int | Harley Mon, Jul 3, 2023
Cecy Mon, Jul 3, 2023 | | 1st | 4 Int | Connor Mon, Jul 3, 2023 | | 2nd | 4+6 Sc | Dale Mon, Jul 3, 2023 | | 3rd | 3+30 Sc | Matias Mon, Jul 3, 2023 |
| Katie E | 5+3 Int | | | Lindsey C | 4+34 Int | 25#, 20” box jumps | | Cecy | 4 Int | | | Harley | 4 Int | | | Connor | 4 Int | | | Brittany S | 3+ 15 Int | | | Kelly S | 3+11 Int | | | Breanna | 3+11 Int | | | Dana F | 5+ 50m Sc | run | | Elizabeth | 5 Sc | run | | Alice | 4 + 29 Sc | | | Sarah Y | 4 + 16 Sc | 15lbs and 20” step ups | | Pam | 4+ 14c Sc | | | Dale | 4+6 Sc | | | Alison | 3+34 Sc | | | Matias | 3+30 Sc | | | Ashleigh | 3 + 25 Sc | 20#, 20” box jumps | | Stephanie | 3+23 Sc | Bike 11cal / 20# / step ups | | Laura M | 3 + 23 Sc | 20lbs | | Denise | mod wod | scaled |
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