DAILY WOD
 | Wed, Jul 19 2023 |  |
 | Happy Birthday: Hope |
| 7-19-2023 STRCON | 7-19-2023 SKILLCON 1 | 7-19-2023 SKILLCON 2 | 7-19-2023 METCON |
7-19-2023 STRCON
(Weight)
AT 0:00, 3:00 & 6:00 COMPLETE:
- 3 Strict Press @ .70 of TM + 5#
- 3 Strict Press @ .80 of TM + 5#
- 3+ Strict Press @ .90 of TM + 5#
NOTES: TM is 90% of your 1RM. For this next four weeks our percentages will be based off of our TM +5 pounds. So if my TM is 180, for the next four weeks my working max will be 180 +5, which is 185. Then I will multiple that by my percentages for the day.
| 1st | 85 Rx | Lindsey C Wed, Jul 19, 2023 | | 2nd | 80 Rx | Brittany S Wed, Jul 19, 2023
Mindy Wed, Jul 19, 2023 | | 3rd | 75 Rx | Katie E Wed, Jul 19, 2023
Trina Wed, Jul 19, 2023 | | 1st | 185 Rx | Jeremy Wed, Jul 19, 2023 | | 2nd | 165 Rx | Jackson Wed, Jul 19, 2023 | | 3rd | 155 Rx | Thomas C Wed, Jul 19, 2023 |
| Jeremy | 185 Rx | 4 | | Jackson | 165 Rx | 6 | | Thomas C | 155 Rx | 4 | | Jacob G | 135 Rx | 5 | | Tom | 135 Rx | 3 | | Matias | 130 Rx | 4 | | Chase To | 120 Rx | 4 | | Greg U | 115 Rx | 5 | | Matt Br | 115 Rx | 5 | | Ethan | 105 Rx | 3 | | Connor | 95 Rx | 6 | | Dale | 95 Rx | 2.5 | | Lindsey C | 85 Rx | 4 | | Ian N | 85 Rx | 3 | | Mindy | 80 Rx | 2 | | Brittany S | 80 Rx | 6 | | Trina | 75 Rx | 3 | | Katie E | 75 Rx | 4 | | Jamie | 72 Rx | 3 | | Nicole Ha | 70 Rx | X4 | | Alison | 65 Rx | 5 | | Mari | 65 Rx | 3 | | Robbie | 65 Rx | 5 | | Ashleigh | 65 Rx | 4 | | Pam | 60 Rx | 3 | | Hannah Sc | 55 Rx | 3 | | Alice | 50 Rx | 5 | | Debra | 45 Rx | 4 | | Elizabeth | 45 Rx | 6 | | Susan | 40 Rx | 3 | | Ginny | 35 Rx | 2 | | Aniki | 30 Rx | 3 |
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7-19-2023 SKILLCON 1
(Check In)
EVERY 3 MINUTES FOR 12 MINUTES:
- 12 knee or elevated push-ups + 4 shoulder taps
- 15 DB tricep extensions
- 1:15 plank hold on hands
| Mindy | Yes | | | Lindsey C | Yes | | | Ashleigh | Yes | |
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7-19-2023 SKILLCON 2
(Check In)
EVERY 3 MINUTES FOR 12 MINUTES:
- 5 negative push-ups + AMRAP push-ups
- 1:00 plank up-downs
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7-19-2023 METCON
(Rounds, Rx2, Rx3)
10 MIN. AMRAP OF:
- 30 plate hops (out-in)
- 10 SA (R) DB OH walking lunges
- 30 plate hops (front-back)
- 10 SA (L) DB OH walking lunges
Rx: 50/35
Rx2: 40/25
Rx3: 30/15
SCORE: Total number of rounds completed
GOAL: More than 5 rounds
NOTES: Notice that the DB will stay in one arm (either R or L) for the sets of lunges and you will change hands the next time you come back to the lunges.
With the plate hops, the goal is to complete these quickly and efficiently. If you find yourself exerting too much energy to jump on to a plate and this slows you down, customize to either a quick step up and off or line hops. 30 reps should take absolutely no more than 30 seconds.
Each set of the lunges will go quick, so choose a weight that allows you to maintain sets of 10 reps in less than 30 seconds.
| 1st | 5 Rx | Brittany S Wed, Jul 19, 2023 | | 2nd | 5+63 Rx2 | Mari Wed, Jul 19, 2023 | | 3rd | 5+20 Rx2 | Robbie Wed, Jul 19, 2023 | | 1st | 5+30 Rx | Jacob G Wed, Jul 19, 2023 | | 2nd | 5+15 Rx | Jackson Wed, Jul 19, 2023 | | 3rd | 5 Rx | Matt Br Wed, Jul 19, 2023 |
| Jacob G | 5+30 Rx | | | Jackson | 5+15 Rx | 45# plate | | Matt Br | 5 Rx | | | Brittany S | 5 Rx | | | Thomas C | 4+69 Rx | | | Jeremy | 4+61 Rx | 45# plate | | Chase To | 6+10 Rx2 | | | Mari | 5+63 Rx2 | | | Robbie | 5+20 Rx2 | | | Jamie | 4+46 Rx2 | | | Lindsey C | 4+15 Rx2 | W/ a 45# plate 🥵 | | Ashleigh | 5 + 65 Rx3 | | | Greg U | 5+20 Rx3 | | | Ian N | 5+7 Rx3 | | | Elizabeth | 5 Rx3 | | | Alison | 5 Rx3 | | | Mindy | 4+73 Rx3 | | | Katie E | 4+68 Rx3 | | | Connor | 4+66 Rx3 | | | Nicole Ha | 4 Rx3 | #15 plate | | Matias | 3+50 Rx3 | | | Ethan | 3 Rx3 | | | Dale | 5+7 | Scaled; 20# | | Debra | 5 | Mod lunge | | Hannah Sc | 4+35 | 10# | | Tom | 3+75 | 25# | | Trina | 3+44 | Squats |
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