DAILY WOD
 | Fri, Jul 21 2023 |  |
| 7-21-2023 STRCON | 7-21-2023 SKILLCON | 7-21-2023 METCON | Other Results |
7-21-2023 STRCON (Weight) AT 0:00, 3:00 & 6:00 COMPLETE: - 3 Deadlifts @ .70 of TM + 10# - 3 Deadlifts @ .80 of TM + 10# - 3+ Deadlifts @ .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 | 270 Rx | Katie E Fri, Jul 21, 2023 | | 2nd | 230 Rx | Kherri Fri, Jul 21, 2023 | | 3rd | 225 Rx | Breanna Fri, Jul 21, 2023 | | 1st | 405 Rx | Tom Fri, Jul 21, 2023 | | 2nd | 375 Rx | Thomas C Fri, Jul 21, 2023 | | 3rd | 335 Rx | Jackson Fri, Jul 21, 2023 |
| Tom | 405 Rx | 3 | | Thomas C | 375 Rx | 4 | | Jackson | 335 Rx | 3 | | Dale | 285 Rx | 1 | | Matt Br | 275 Rx | 3 | | Katie E | 270 Rx | 4 | | Ian N | 240 Rx | 3 | | Kherri | 230 Rx | 5 | | Breanna | 225 Rx | 3 | | Eddie | 215 Rx | 4 | | Brittany S | 205 Rx | 10 | | Mari | 205 Rx | 7 | | Amberly | 205 Rx | 3 | | Harley | 200 Rx | 5 | | Trina | 195 Rx | | | Connor | 190 Rx | 5 | | Jeanne | 187 Rx | 4 | | Nicole Ha | 185 Rx | 5 | | Carlie | 185 Rx | 5 | | Lindsey C | 180 Rx | | | Jamie | 165 Rx | 3 | | Ashleigh | 165 Rx | 5 | | Robbie | 155 Rx | 7 | | Elizabeth | 145 Rx | 7 | | Debra | 135 Rx | | | Alice | 135 Rx | 3 | | Pam | 125 Rx | 7/24/23 | | Susan | 113 Rx | 3 | | Aniki | 110 Rx | 3 | | Ginny | 40 Rx | 3 |
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7-21-2023 SKILLCON (Time) 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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7-21-2023 METCON (Time, Rx2, Rx3) COMPLETE 4 ROUNDS FOR TIME OF: - 6 power snatches - 12 overhead squats - 6 power snatches * Rest 2 minutes after each round Rx: 95/65 Rx2: 75/50 Rx3: 55/35 SCORE: Total time to complete all work GOAL: Less than 15 minutes NOTES: Try and go unbroken!
| 1st | 10:05 Rx | Kherri Fri, Jul 21, 2023 | | 2nd | 11:11 Rx | Katie E Fri, Jul 21, 2023 | | 3rd | 12:20 Rx | Amberly Fri, Jul 21, 2023 | | 1st | 9:08 Rx | Thomas C Fri, Jul 21, 2023 | | 2nd | 9:12 Rx | Jackson Fri, Jul 21, 2023 | | 3rd | 9:13 Rx | Jeremy Fri, Jul 21, 2023 |
| Thomas C | 9:08 Rx | | | Jackson | 9:12 Rx | | | Jeremy | 9:13 Rx | | | Kherri | 10:05 Rx | 85# last round | | Katie E | 11:11 Rx | | | Amberly | 12:20 Rx | | | Carlie | 11:18 Rx2 | 55# | | Jamie | 11:20 Rx2 | 55# | | Dale | 9:02 Rx3 | Should have done 65# | | Trina | 10:19 Rx3 | | | Ashleigh | 10:36 Rx3 | | | Jeanne | 11:33 Rx3 | | | Eddie | 11:46 Rx3 | 45# | | Elizabeth | 10:54 | 35snatch,15OHS |
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