DAILY WOD
 | Mon, Jul 10 2023 |  |
 | Happy Birthday: Olivia M |
| 7-10-2023 STRCON | 7-10-2023 SKILLCON 1 | 7-10-2023 METCON | 7-10-2023 SKILLCON 2 |
7-10-2023 STRCON (Weight) AT 0:00, 3:00 & 6:00 COMPLETE: - 5 Back Squats @ .65 of TM + 10# - 5 Back Squats @ .75 of TM + 10# - 5 Back Squats @ .85 of TM + 10# NOTES: TM is 90% of your 1RM. For this next four weeks our percentages will be based off of our TM + 10 pounds. So if my TM is 180, for the next four weeks my working max will be 180 + 10, which is 190. Then I will multiple that by my percentages for the day.
| 1st | 205 Rx | Katie E Mon, Jul 10, 2023 | | 2nd | 185 Rx | Amberly Mon, Jul 10, 2023 | | 3rd | 175 Rx | Breanna Mon, Jul 10, 2023 | | 1st | 335 Rx | Tom Mon, Jul 10, 2023 | | 2nd | 305 Rx | Cooper T Mon, Jul 10, 2023 | | 3rd | 295 Rx | Joe Mon, Jul 10, 2023 |
| Tom | 335 Rx | | | Cooper T | 305 Rx | | | Joe | 295 Rx | | | Thomas C | 275 Rx | | | Grant | 275 Rx | | | Matt Br | 205 Rx | | | Katie E | 205 Rx | | | Greg U | 195 Rx | | | Chase To | 195 Rx | | | Amberly | 185 Rx | | | Breanna | 175 Rx | | | Dylan H | 170 Rx | | | Brittany S | 165 Rx | | | Connor | 165 Rx | | | Nicole Ha | 155 Rx | | | Harley | 150 Rx | | | Trina | 145 Rx | | | Dale | 145 Rx | | | Jamie | 145 Rx | | | Dana F | 140 Rx | | | Cecy | 140 Rx | | | Robbie | 140 Rx | | | Jeanne | 135 Rx | | | Julia F | 120 Rx | | | Laura M | 120 Rx | 90/105/120 | | Kelly S | 120 Rx | | | Eddie | 115 Rx | | | Ethan | 115 Rx | | | Elizabeth | 106 Rx | | | Debra | 105 Rx | | | Pam | 92 Rx | | | Abby | 75 Rx | | | Aniki | 55 Rx | | | Ginny | 55 Rx | | | Susan | 45 Rx | |
|
7-10-2023 SKILLCON 1 (Check In) 10 MIN. ALT. EMOM OF: MIN 1: 10-15 second chin over bar hold MIN 2: 3-5 jumping pull-ups w/ slow descent
|
7-10-2023 METCON (Rounds, Rx2, Rx3) 10 MIN AMRAP OF: - 15 thrusters - 5 burpees over the bar Rx: 75/55 Rx2: 55/35 Rx3: 35/15 SCORE: Total number of rounds completed GOAL: >7 rounds NOTES: It's light... You can go faster. 😜
| 1st | 6+5 Rx | Katie E Mon, Jul 10, 2023 | | 2nd | 6 Rx | Brittany S Mon, Jul 10, 2023 | | 3rd | 5 Rx | Amberly Mon, Jul 10, 2023 | | 1st | 4 Rx | Cooper T Mon, Jul 10, 2023 | | 2nd | 5+15 Rx2 | Joe Mon, Jul 10, 2023 Dale Mon, Jul 10, 2023 | | 3rd | 5+5 Rx2 | Greg U Mon, Jul 10, 2023 |
| Katie E | 6+5 Rx | | | Brittany S | 6 Rx | | | Amberly | 5 Rx | | | Breanna | 4 Rx | | | Cooper T | 4 Rx | | | Robbie | 6+10 Rx2 | | | Cecy | 6+8 Rx2 | | | Harley | 6+7 Rx2 | | | Jamie | 6+7 Rx2 | | | Laura M | 6 Rx2 | | | Dale | 5+ 15 Rx2 | Step over | | Joe | 5+15 Rx2 | | | Greg U | 5+5 Rx2 | | | Dana F | 5+5 Rx2 | | | Kelly S | 5+2 Rx2 | | | Tom | 4+15 Rx2 | | | Dylan H | 4+8 Rx2 | | | Trina | 4 Rx2 | | | Matt Br | 4 Rx2 | | | Grant | 4 Rx2 | 75# Push Press | | Elizabeth | 7 Rx3 | | | Aniki | 7 Rx3 | | | Debra | 6 Rx3 | | | Pam | 6 Rx3 | | | Abby | 5+12 Rx3 | | | Ellaree | 5 Rx3 | | | Ginny | 5 Rx3 | | | Connor | 5 Rx3 | 45# | | Eddie | 5 Rx3 | | | Ethan | 4 Rx3 | | | Susan | 3+11 Rx3 | | | Thomas C | 9:58 | VACAYWOD | | Julia F | 6 | 45 back squats | | Chase To | 3+25 | 15 Thrusters, 10 Burpees, 50ft burden carry | | Jeanne | MODWOD | scaled |
|