DAILY WOD
 | Mon, Jul 17 2023 |  |
| 7-17-2023 STRCON | 7-17-2023 SKILLCON 1 | 7-17-2023 METCON | 7-17-2023 SKILLCON 2 | Other Results |
7-17-2023 STRCON
(Weight)
AT 0:00, 3:00 & 6:00 COMPLETE:
- 3 Back Squats @ .70 of TM + 10#
- 3 Back Squats @ .80 of TM + 10#
- 3+ Back Squats @ .90 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 | 220 Rx | Kherri Mon, Jul 17, 2023 | | 2nd | 215 Rx | Katie E Mon, Jul 17, 2023 | | 3rd | 200 Rx | Breanna Mon, Jul 17, 2023 | | 1st | 365 Rx | Tom Mon, Jul 17, 2023
Jacob G Mon, Jul 17, 2023 | | 2nd | 350 Rx | Cooper T Mon, Jul 17, 2023 | | 3rd | 315 Rx | Grant Mon, Jul 17, 2023 |
| Jacob G | 365 Rx | 3 | | Tom | 365 Rx | 3 | | Cooper T | 350 Rx | 3 | | Grant | 315 Rx | 3 | | Jackson | 300 Rx | 4 | | Thomas C | 295 Rx | 6 | | Chase To | 230 Rx | 3 | | Kherri | 220 Rx | 7 | | Katie E | 215 Rx | 4 | | Matias | 205 Rx | 8 | | Breanna | 200 Rx | 2 | | Connor | 185 Rx | 5 | | Brittany S | 185 Rx | 6 | | Eddie | 185 Rx | 3 | | Dale | 175 x 5 Rx | 135,155,175 | | Carlie | 170 Rx | 3 | | Lindsey C | 170 Rx | 3 🥵 | | Jamie | 160 Rx | 3 | | Trina | 155 Rx | 5 | | Nicole Ha | 155 Rx | 3 | | Harley | 150 Rx | 3 | | Amanda B | 150 Rx | 4 | | Jeanne | 145 Rx | 2 | | Dana F | 145 Rx | 3 | | Robbie | 145 Rx | 4 | | Ashleigh | 135 Rx | 3 | | Mindy | 125 Rx | 4 | | Julia F | 125 Rx | 5 | | Ethan | 125 Rx | 3 | | Stephanie | 125 Rx | 5 | | Alison | 120 Rx | 4 | | Elizabeth | 100 Rx | 4 | | Hannah Sc | 100 Rx | 3 | | Pam | 100 Rx | 7/19/23 | | Debra | 95 Rx | 4 | | Alice | 70 Rx | 3 | | Ginny | 65 Rx | 3 | | Aniki | 60 Rx | 3 | | Susan | 55 Rx | 3 |
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7-17-2023 SKILLCON 1
(Check In)
8 MIN EMOM OF:
- 5 banded strict pull-ups + 10 sec. chin over bar hold
| Trina | Yes | | | Debra | Yes | | | Breanna | Yes | | | Mindy | Yes | | | Thomas C | Yes | | | Ashleigh | Yes | green & black | | Ethan | Yes | | | Grant | Yes | | | Lindsey C | Yes | Green and blue |
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7-17-2023 METCON
(Rounds, Rx2, Rx3)
12 MIN AMRAP OF:
- 14 alt. DB strict press
- 20 burpees
- 14 alt. DB plank rows
Rx: 50/35
Rx2: 40/25, step-back burpees
Rx3: 30/15, up-downs
SCORE: Total number of rounds completed
GOAL: More than 4 rounds completed
NOTES: Let's be honest, this is a burpee workout with some pressing and pulling mixed in. Those 20 reps shouldn't take more than 2 minutes in any of these rounds. If they are, you need to customize to allow for a quicker pace.
Choose a weight for the presses that allows you to knock out these reps in 1-2 sets. Maybe you break these up into 8 and 6 to save your shoulders a little for the burpees.
| 1st | 4+7 Rx | Kherri Mon, Jul 17, 2023 | | 2nd | 4+20 Rx2 | Brittany S Mon, Jul 17, 2023 | | 3rd | 4+14 Rx2 | Robbie Mon, Jul 17, 2023 | | 1st | 4+8 Rx | Jackson Mon, Jul 17, 2023 | | 2nd | 4+34 Rx2 | Jacob G Mon, Jul 17, 2023 | | 3rd | 4+3 Rx2 | Chase To Mon, Jul 17, 2023 |
| Jackson | 4+8 Rx | | | Kherri | 4+7 Rx | | | Jacob G | 4+34 Rx2 | | | Brittany S | 4+20 Rx2 | 20# | | Robbie | 4+14 Rx2 | 20# | | Julia F | 4+13 Rx2 | 20# | | Chase To | 4+3 Rx2 | | | Katie E | 3+31 Rx2 | 25# | | Jamie | 3+31 Rx2 | | | Matias | 3+27 Rx2 | | | Cooper T | 3+20 Rx2 | | | Jeanne | 4+23 Rx3 | | | Ashleigh | 4+21 Rx3 | Burpees | | Mindy | 4+18 Rx3 | | | Harley | 4+17 Rx3 | | | Amanda B | 4+14 Rx3 | | | Breanna | 4 Rx3 | | | Connor | 4 Rx3 | | | Alison | 3+34 Rx3 | | | Tom | 3+29 Rx3 | | | Carlie | 3+24 Rx3 | | | Trina | 3+21 Rx3 | | | Stephanie | 3+11 Rx3 | | | Ethan | 3 Rx3 | 15#, Step-back burpees | | Grant | 2+39 Rx3 | 15#, step back burpees | | Ginny | 5 | Master's reps/8# | | Nicole Ha | 4+17 | #20 med ball strict press/plank push thru with med ball | | Elizabeth | 4 | Upright rows | | Alice | 4 | Master's Reps/15# | | Dale | 3+20 | Scaled; 25# for left hand plank row | | Susan | 3+12 | Master's reps/10# | | Hannah Sc | 3+6 | scaled |
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7-17-2023 SKILLCON 2
(Check In)
8 MIN. EMOM OF:
- 5 sec. hang
- 3 kip swings
- 2 kipping pull-ups
- 3 kip swings
- 5 sec. hang
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