Daily WOD
 | Fri, Jul 14 2023 |  |
 | Happy Birthday: Alicia |
| 7-14-2023 STRCON | 7-14-2023 SKILLCON | 7-14-2023 METCON |
7-14-2023 STRCON (Weight, Int, Sc) AT 0:00, 3:00 & 6:00 COMPLETE: - 5 Deadlifts @ .65 of TM + 10# - 5 Deadlifts @ .75 of TM + 10# - 5+ Deadlifts @ .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 | 255 Rx | Katie E Fri, Jul 14, 2023 | | 2nd | 210 Rx | Breanna Fri, Jul 14, 2023 | | 3rd | 190 Rx | Harley Fri, Jul 14, 2023 | | 1st | 365 Rx | Tom Fri, Jul 14, 2023 | | 2nd | 315 Rx | Jackson Fri, Jul 14, 2023 Grant Fri, Jul 14, 2023 Justin T Fri, Jul 14, 2023 | | 3rd | 305 Rx | Cooper T Fri, Jul 14, 2023 |
| Tom | 365 Rx | 8 | | Justin T | 315 Rx | 8 | | Grant | 315 Rx | 5 | | Jackson | 315 Rx | 5 | | Cooper T | 305 Rx | 6 | | Matias | 265 Rx | 5 | | Dale | 265 Rx | 5 | | Katie E | 255 Rx | 5 | | Matt Br | 235 Rx | 5 | | Eddie | 220 Rx | 7 | | Breanna | 210 Rx | 5 | | Harley | 190 Rx | 6 | | Dylan H | 190 Rx | 9 | | Trina | 185 Rx | 8 | | Kherri | 185 Rx | 8 | | Jeanne | 180 Rx | 5 | | Brittany S | 180 Rx | 10 | | Nicole Ha | 175 Rx | 8 | | Kelly S | 170 Rx | 6 | | Cecy | 170 Rx | 9 | | Dana F | 165 Rx | 8 | | Carlie | 155 Rx | 8 | | Connor | 155 Rx | 10 | | Robbie | 155 Rx | 6 | | Jamie | 150 Rx | 10 | | Ethan | 145 Rx | 9 | | Alison | 140 Rx | 5 | | Elizabeth | 140 Rx | 5 | | Mindy | 135 Rx | 7 | | Alice | 135 Rx | 5 | | Julia F | 115 Rx | 6 | | Pam | 115 Rx | 7/19/23 | | Debra | 105 Rx | | | Laura M | 180 @ 5 Int | 135/160/180 |
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7-14-2023 SKILLCON (Check In) 10 MINUTES OF: - Trainer led skill work for jumping focusing on whatever you want to learn! NOTES: - Think about a skill in jumping that you are not good at, then we will address it individually for you. For instance: single unders, double unders, crossovers, etc. Remember, skills require practice, not training 😁
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7-14-2023 METCON (Time, Int, Sc) 3 ROUNDS FOR TIME OF: - 40 Double Unders / DB Hop Overs - 30 Kettlebell Overhead Swing - 20 Single Arm Kettlebell Shoulder to Overhead Rx: 53/35, Double Unders Rx2: 44/30, 1:00 Double Under Attempts Rx3: 35/25, Single Unders SCORE: Total time to complete GOAL: < 15 minutes NOTES: Keep your heart rate down during the double unders by controlling your breathing. If you need to break them up to regain your rhythm, do so quickly. The goal is to finish these in 1:00. Customize the reps or movement accordingly. For large sets of unbroken swings, focus on a strong hip drive to get the kettlebell weightless, finishing with your arms locked out overhead. Keep the core braced as you bring it back down to wind up tension in your hips for the next rep. Choose a weight you can complete at least 20 reps. The 30 reps should take about 1:30. Coming up on the shoulder to overhead, your shoulders will feel fatigued, so this is another great chance to let your legs do the heavy lifting for you. Dip down into a very shallow squat, drive upwards with your hips, and press to lock out the weight overhead. Get the 20 reps done in 3 or fewer sets in a time range of 1:30 or less.
| 1st | 8:27 Rx | Kherri Fri, Jul 14, 2023 | | 2nd | 10:20 Rx | Nicole Ha Fri, Jul 14, 2023 | | 3rd | 11:01 Rx | Katie E Fri, Jul 14, 2023 | | 1st | 10:00 Rx | Jackson Fri, Jul 14, 2023 | | 2nd | 12:24 Rx | Matt Br Fri, Jul 14, 2023 | | 3rd | 13:14 Rx | Justin T Fri, Jul 14, 2023 |
| Kherri | 8:27 Rx | | | Jackson | 10:00 Rx | | | Nicole Ha | 10:20 Rx | | | Katie E | 11:01 Rx | | | Matt Br | 12:24 Rx | | | Justin T | 13:14 Rx | | | Connor | 8:11 Int | | | Cooper T | 9:47 Int | | | Harley | 9:52 Int | DU | | Jamie | 10:17 Int | | | Cecy | 10:50 Int | | | Matias | 11:11 Int | | | Dana F | 11:28 Int | | | Mindy | 11:36 Int | | | Laura M | 11:58 Int | DU | | Brittany S | 6:37 Sc | | | Julia F | 7:58 Sc | | | Dylan H | 8:45 Sc | | | Grant | 9:20 Sc | | | Kelly S | 9:22 Sc | | | Alison | 9:27 Sc | | | Jeanne | 9:45 Sc | | | Eddie | 10:27 Sc | | | Trina | 11:31 Sc | | | Carlie | 11:42 Sc | | | Breanna | 11:54 Sc | | | Ethan | 12:30 Sc | | | Tom | 14:55 Sc | | | Debra | 5:38 | SU, 20#, 10# | | Elizabeth | 8:16 | SU, 26KB, 15DB | | Dale | 9:06 | scaled. Singles; 53# kbs; 25 kb press | | Alice | 9:07 | scaled |
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