DAILY WOD
 | Fri, Jul 28 2023 |  |
 | Happy Birthday: Deanna |
| 7-28-2023 SKILLCON | 7-28-2023 STRCON | 7-28-2023 METCON |
7-28-2023 SKILLCON (No Results Tracked) 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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7-28-2023 STRCON (Weight) AT 0:00, 3:00 & 6:00 COMPLETE: - 5 Deadlifts @ .75 of TM + 10# - 3 Deadlifts @ .85 of TM + 10# - 1+ Deadlifts @ .95 of TM + 10#
| 1st | 285 Rx | Katie E Fri, Jul 28, 2023 | | 2nd | 240 Rx | Breanna Fri, Jul 28, 2023 | | 3rd | 215 Rx | Brittany S Fri, Jul 28, 2023 Mari Fri, Jul 28, 2023 Trina Fri, Jul 28, 2023 | | 1st | 415 Rx | Jeremy Fri, Jul 28, 2023 | | 2nd | 355 Rx | Jackson Fri, Jul 28, 2023 | | 3rd | 340 Rx | Justin T Fri, Jul 28, 2023 |
| Jeremy | 415 Rx | 3 | | Jackson | 355 Rx | 3 | | Justin T | 340 Rx | 3 | | Cooper T | 315 Rx | 3 | | Katie E | 285 Rx | 3 | | Greg U | 272 Rx | 2 | | Matt Br | 272 Rx | 1 | | Breanna | 240 Rx | 3 | | Eddie | 235 Rx | 3 | | Trina | 215 Rx | 3 | | Mari | 215 Rx | 3 | | Brittany S | 215 Rx | 10 | | Connor | 215 Rx | 3 | | Harley | 210 Rx | 3 | | Jeanne | 195 Rx | 2 | | Kelly S | 190 Rx | 3 | | Laura M | 185@3 Rx | 145/165/185 | | Amanda B | 180 Rx | 2 | | Dana F | 180 Rx | 5 reps | | Robbie | 170 Rx | 3 | | Debra | 155 Rx | | | Elizabeth | 155 Rx | 3 | | Mindy | 155 Rx | 5 | | Alice | 135 Rx | 3 | | Pam | 130 Rx | 1 | | Julia F | 120 Rx | 3 | | Aniki | 115 Rx | 3 | | Susan | 105 Rx | 4 | | Ginny | 40 Rx | 2 |
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7-28-2023 METCON (Reps, Rx2, Rx3) IN 3:00 FOR 4 ROUNDS COMPLETE: - 500/400m row - AMRAP DB snatch * REST 2:00 after each round Rx: 50/35 Rx2: 40/25 Rx3: 30/15 SCORE: Total number of DB snatches completed GOAL: Lots of reps 😘😘😘 NOTES: This is going to be posterior chain (YOUR SPINE) dominant. So, be sure to stay low with those hips and tall with the chest to ensure the recruitment of your legs as much as possible!
| 1st | 138 Rx | Brittany S Fri, Jul 28, 2023 | | 2nd | 105 Rx | Katie E Fri, Jul 28, 2023 | | 3rd | 82 Rx | Kherri Fri, Jul 28, 2023 | | 1st | 103 Rx | Jackson Fri, Jul 28, 2023 | | 2nd | 94 Rx | Jeremy Fri, Jul 28, 2023 | | 3rd | 60 Rx | Greg U Fri, Jul 28, 2023 |
| Brittany S | 138 Rx | | | Katie E | 105 Rx | | | Jackson | 103 Rx | | | Jeremy | 94 Rx | | | Kherri | 82 Rx | | | Greg U | 60 Rx | | | Justin T | 50 Rx | | | Matt Br | 50 Rx | | | Julia F | 125 Rx2 | | | Mari | 124 Rx2 | | | Harley | 124 Rx2 | | | Breanna | 117 Rx2 | | | Amanda B | 114 Rx2 | | | Cooper T | 114 Rx2 | | | Robbie | 108 Rx2 | | | Jeanne | 97 Rx2 | | | Dana F | 92 Rx2 | | | Kelly S | 87 Rx2 | | | Connor | 63 Rx2 | | | Elizabeth | 123 Rx3 | 300 run | | Alice | 101 Rx3 | | | Debra | 84 Rx3 | 300 run | | Mindy | 83 Rx3 | | | Aniki | 83 Rx3 | | | Eddie | 81 Rx3 | | | Trina | 74 Rx3 | | | Stephanie | 67 Rx3 | #15 | | Pam | 65 Rx3 | | | Ginny | 36 Rx3 | | | Susan | 74 | 10# |
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