DAILY WOD
 | Wed, Jul 26 2023 |  |
| 7-26-2023 STRCON | 7-26-2023 SKILLCON | 7-26-2023 METCON |
7-26-2023 STRCON (Weight) AT 0:00, 3:00 & 6:00 COMPLETE: - 5 Strict Press @ .75 of TM + 5# - 3 Strict Press @ .85 of TM + 5# - 1+ Strict Press @ .95 of TM + 5#
| 1st | 100 Rx | Kherri Wed, Jul 26, 2023 | | 2nd | 90# Rx | Lindsey C Wed, Jul 26, 2023 | | 3rd | 85 Rx | Brittany S Wed, Jul 26, 2023 | | 1st | 175 Rx | Jackson Wed, Jul 26, 2023 | | 2nd | 155 Rx | Tom Wed, Jul 26, 2023 | | 3rd | 140 Rx | Justin T Wed, Jul 26, 2023 |
| Jackson | 175 Rx | 3 | | Tom | 155 Rx | 1 | | Justin T | 140 Rx | 3 | | Greg U | 120 Rx | 3 | | Matt Br | 120 Rx | 3 | | Kherri | 100 Rx | 2 | | Connor | 95 Rx | 6 | | Dale | 95 Rx | 1 | | Ethan | 95 Rx | 1 | | Lindsey C | 90# Rx | 2 | | Brittany S | 85 Rx | 3 | | Laura M | 80 @ 2 Rx | 65/75/80 | | Stephanie | 80 Rx | 2 | | Trina | 75 Rx | | | Cecy | 75 Rx | 3 | | Aidan | 75 Rx | 4 | | Nicole Ha | 75 Rx | 3 | | Jeanne | 70 Rx | 1 | | Mari | 70 Rx | 3 | | Amberly | 70 Rx | 2 | | Robbie | 67 Rx | 4 | | Ashleigh | 65 Rx | 3 | | Harley | 65 Rx | 3 | | Dana F | 60 Rx | 1 | | Pam | 60 Rx | 4 | | Debra | 55 Rx | 2 reps | | Alice | 55 Rx | 1 | | Elizabeth | 47 Rx | 7 | | Susan | 42 Rx | 1 | | Aniki | 35 Rx | 2 | | Ginny | 35 Rx | 1 | | Ellaree | 25 Rx | 3 |
|
7-26-2023 SKILLCON (No Results Tracked) 12 MIN. ALT. EMOM OF: MIN. 1 - :40 push-ups MIN. 2 - :40 plank shoulder taps MIN. 3 - :40 wall walks
|
7-26-2023 METCON (Time, Rx2, Rx3) 4 ROUNDS OF: - 10 Double DB Hang Power Cleans - 12 Double DB Farmers Carry Box Step Ups REST 3:00 INTO... 4 ROUNDS OF: - 12 Double DB Push Press - 10 Box Jumps Rx: 50/35, 24/20 Rx2: 40/25, 20/16 Rx3: 30/15, 16/12 SCORE: Total Time GOAL: Less than 15 minutes NOTES: Go FULL SEND on each part! The reps ranges are perfect to keep the intensity high throughout both parts. Make sure to rest the 3 minutes between parts 1 and 2. For the hang power cleans, use a weight you can hang onto for all 10 reps in 40 seconds or less, then take a quick break before moving on to step ups. The step ups are 12 total alternating reps, 6 on each side. Keep the weights by your side, core engaged, and with your shoulders pulled back and down. A good goal would be to complete them unbroken then continue on to the cleans when you're ready. 12 reps can take 1 minute or less. Go for unbroken reps on the push press by focusing on a powerful hip extension to help drive the weights overhead with a strong lockout. These will go fast, so customize to a weight you can complete in 30 seconds or less. On the box jumps, also use your hips to help land on top of the box, stand all the way up before stepping down. Customize your box height to be done in 40 seconds or less.
| 1st | 11:21 Rx2 | Mari Wed, Jul 26, 2023 | | 2nd | 11:30 Rx2 | Cecy Wed, Jul 26, 2023 | | 3rd | 11:37 Rx2 | Harley Wed, Jul 26, 2023 | | 1st | 13:53 Rx | Jackson Wed, Jul 26, 2023 | | 2nd | 11:32 Rx2 | Greg U Wed, Jul 26, 2023 | | 3rd | 12:00 Rx2 | Matt Br Wed, Jul 26, 2023 |
| Jackson | 13:53 Rx | | | Mari | 11:21 Rx2 | | | Cecy | 11:30 Rx2 | 20#/20' box j | | Greg U | 11:32 Rx2 | | | Harley | 11:37 Rx2 | 20#PP | | Jeanne | 11:46 Rx2 | | | Matt Br | 12:00 Rx2 | | | Nicole Ha | 12:53 Rx2 | 20 in box | | Lindsey C | 13:22 Rx2 | 20” | | Amberly | 13:27 Rx2 | | | Laura M | 13:41 Rx2 | 20 lbs DB/ 20 in box | | Kherri | 17:13 Rx2 | 20” | | Ethan | 2:06 Rx3 | 24” | | Connor | 10:24 Rx3 | | | Robbie | 11:02 Rx3 | 20#/16” | | Elizabeth | 11:22 Rx3 | 16”box | | Aidan | 11:39 Rx3 | | | Alice | 12:30 Rx3 | | | Trina | 12:31 Rx3 | 16” box/ all step ups | | Ashleigh | 13:08 Rx3 | 20’ | | Tom | 13:15 Rx3 | | | Debra | 9:03 | 10lb step up | | Aniki | 9:30 | 8# | | Pam | 9:57 | 10# | | Ginny | 11:00 | 5# | | Dale | 12:09 | 20# 20” box | | Susan | 12:44 | 10#/12' | | Ellaree | 13:23 | 8#/12” |
|