DAILY WOD
 | Wed, Jul 5 2023 |  |
| 07-05-2023 STRCON | 07-05-2023 SKILLCON 1 | 07-05-2023 SKILLCON 2 | 07-05-2023 METCON |
07-05-2023 STRCON (Weight) AT 0:00, 2:00 & 4:00 COMPLETE: - 5 Strict Press @ .40 of TM - 5 Strict Press @ .50 of TM - 5 Strict Press @ .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 | 75 Rx | Brittany S Wed, Jul 5, 2023 | | 2nd | 60 Rx | Cecy Wed, Jul 5, 2023 | | 3rd | 55 35/45/55 Rx | Laura M Wed, Jul 5, 2023 | | 1st | 145 Rx | Jacob G Wed, Jul 5, 2023 | | 2nd | 115 Rx | Zach W Wed, Jul 5, 2023 | | 3rd | 100 Rx | Thomas C Wed, Jul 5, 2023 Matias Wed, Jul 5, 2023 |
| Jacob G | 145 Rx | | | Zach W | 115 Rx | | | Matias | 100 Rx | | | Thomas C | 100 Rx | | | Grant | 95 Rx | | | Joe | 95 Rx | | | Tom | 90 Rx | | | Connor | 85 Rx | | | Greg U | 75 Rx | | | Brittany S | 75 Rx | | | Dale | 75 Rx | 44,60,75 | | Cecy | 60 Rx | | | Ethan | 60 Rx | | | Laura M | 55 35/45/55 Rx | | | Trina | 55 Rx | | | Lindsey C | 55 Rx | | | Aidan | 55 Rx | | | Katie E | 50 Rx | | | Dana F | 50 Rx | | | Robbie | 50 Rx | | | Jamie | 50 Rx | | | Abby | 50 Rx | | | Jeanne | 45 Rx | | | Alison | 45 Rx | | | Debra | 40 Rx | | | Elizabeth | 35 Rx | | | Pam | 35 Rx | | | Alice | 35 Rx | | | Hannah Sc | 35 Rx | | | Susan | 30 Rx | |
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07-05-2023 SKILLCON 1 (Check In) 12 MIN. ALT. EMOM OF: MIN 1: 7 Bottom Up Knee Push Ups MIN 2: 10-15 Dumbbell Bench Press MIN 3: 15 Hip Bridge w/ a 2 Second Hold at Top MIN 4: 20-30 Second Bottom of Push Up Hold
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07-05-2023 SKILLCON 2 (Check In) 12 MIN ALT. EMOM OF: MIN 1: 15 Dumbbell Bench Press with a 1 Second Pause at Top MIN 2: 15 Dumbbell Shoulder Press (with a slow lower) MIN 3: 30 Second Bottom of Push Up Plank Hold MIN 4: Rest
| Lindsey C | Yes | | | Dale | Yes | 25 bench, 15 oh, knees |
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07-05-2023 METCON (Calories) Airbike Tabata - :20 AMCAP - :10 Rest - Repeat 8 times SCORE: Total number of calories accumulated GOAL: Push hard and don't quit! NOTES: This is a time when you get a chance to just absolutely send it on the bike. If you want to. 🤮
| 1st | 54 Rx | Kherri Wed, Jul 5, 2023 | | 2nd | 53 Rx | Brittany S Wed, Jul 5, 2023 | | 3rd | 47.2 Rx | Aidan Wed, Jul 5, 2023 | | 1st | 70.5 Rx | Thomas C Wed, Jul 5, 2023 | | 2nd | 68.3 Rx | Joe Wed, Jul 5, 2023 | | 3rd | 67 Rx | Matias Wed, Jul 5, 2023 |
| Thomas C | 70.5 Rx | | | Joe | 68.3 Rx | | | Matias | 67 Rx | | | Grant | 62 Rx | | | Dale | 61 Rx | | | Tom | 60.5 Rx | | | Zach W | 57 Rx | | | Kherri | 54 Rx | | | Brittany S | 53 Rx | | | Greg U | 47.4 Rx | | | Aidan | 47.2 Rx | | | Katie E | 43.3 Rx | | | Ethan | 40.6 Rx | | | Abby | 37.9 Rx | | | Jeanne | 37 Rx | | | Alison | 36.6 Rx | | | Robbie | 34.4 Rx | | | Trina | 32 Rx | | | Dana F | 32 Rx | | | Jamie | 31.5 Rx | | | Elizabeth | 30.1 Rx | | | Hannah Sc | 29.2 Rx | | | Debra | 27 Rx | | | Connor | 26.5 Rx | | | Pam | 22.7 Rx | | | Alice | 17.5 Rx | | | Susan | 17 Rx | | | Jacob G | 77 | row (not enough bikes) | | Cecy | 53 | row (not enough bikes) |
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