Daily WOD
 | Mon, Jul 31 2023 |  |
 | Happy Birthday: Jules & Drew |
| 7-31-2023 STRCON | 7-31-2023 SKILLCON | 7-31-2023 METCON | Other Results |
7-31-2023 STRCON
(Weight)
AT 0:00, 3:00 & 6:00 COMPLETE:
- 5 Back Squats @ .40 of TM + 10#
- 5 Back Squats @ .50 of TM + 10#
- 5 Back Squats @ .60 of TM + 10#
| 1st | 145 Rx | Amberly Mon, Jul 31, 2023
Breanna Mon, Jul 31, 2023
Katie E Mon, Jul 31, 2023 | | 2nd | 120 Rx | Lindsey C Mon, Jul 31, 2023 | | 3rd | 115 Rx | Carlie Mon, Jul 31, 2023
Brittany S Mon, Jul 31, 2023 | | 1st | 275 Rx | Tom Mon, Jul 31, 2023 | | 2nd | 235 Rx | Cooper T Mon, Jul 31, 2023 | | 3rd | 165 Rx | Eddie Mon, Jul 31, 2023 |
| Tom | 275 Rx | 5 | | Cooper T | 235 Rx | 6 | | Eddie | 165 Rx | 7 | | Matias | 155 Rx | 15 | | Greg U | 150 Rx | 10 | | Matt Br | 150 Rx | 10 | | Katie E | 145 Rx | 10 | | Breanna | 145 Rx | 7 | | Dylan H | 145 Rx | 10 | | Amberly | 145 Rx | 8 | | Dale | 145 Rx | 7. On 8-1-23 | | Lindsey C | 120 Rx | | | Brittany S | 115 Rx | 10 | | Connor | 115 Rx | 10 | | Carlie | 115 Rx | 10 | | Cecy | 105 Rx | 10 | | Harley | 105 Rx | 10 | | Julia F | 105 Rx | 8 | | Amanda B | 105 Rx | 10 | | Robbie | 105 Rx | 10 | | Jamie | 105 Rx | 10 | | Trina | 95 Rx | | | Mindy | 95 Rx | | | Jeanne | 95 Rx | 10 | | Hope | 95 Rx | 7 | | Debra | 90 Rx | | | Alison | 85 Rx | 10 | | Laura M | 85 Rx | 60/70/85 | | Stephanie | 85 Rx | 10 | | Hannah Sc | 75 Rx | 6 | | Elizabeth | 70 Rx | 10 | | Pam | 65 Rx | 9 | | Alice | 45 Rx | 5 | | Aniki | 40 Rx | 5 | | Susan | 40 Rx | 5 | | Ginny | 40 Rx | 5 |
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7-31-2023 SKILLCON
(No Results Tracked)
9 MIN. EMOM OF:
- 5 sec. rig hang
- 4 kip swings
- 3 kipping pull-ups
- 2 strict pull-ups
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7-31-2023 METCON
(Rounds, Int, Sc)
12 MIN AMRAP OF:
- 16 alt. DB power snatches
- 12 box jump overs
Rx: 50/35, 24/20
Rx2: 40/25, 20/16
Rx3: 30/15, 16/12
SCORE: Total number of rounds
GOAL: More than 6 rounds
NOTES: You're aiming to finish a round every 1:30-2:15. That should be totally doable.
Find a steady rhythm as you move through the snatches and try your best to exhale at the top of each rep. Those should take 30 seconds - definitely no more than 45.
Don't go out guns blazing on the box jump overs. One tip to help control your pace is to stand up on the top of the box and step down to the other side. You're shooting to get those done in 0:45-1:15.
| 1st | 7+16 Rx | Brittany S Mon, Jul 31, 2023
Katie E Mon, Jul 31, 2023 | | 2nd | 6 Rx | Amberly Mon, Jul 31, 2023 | | 3rd | 8+12 Int | Cecy Mon, Jul 31, 2023 | | 1st | 5+8 Rx | Matt Br Mon, Jul 31, 2023 | | 2nd | 8 Int | Dale Mon, Jul 31, 2023 | | 3rd | 7+8 Int | Dylan H Mon, Jul 31, 2023 |
| Katie E | 7+16 Rx | step ups | | Brittany S | 7+16 Rx | | | Amberly | 6 Rx | | | Matt Br | 5+8 Rx | | | Cecy | 8+12 Int | step over 20' | | Dale | 8 Int | Step over 20” ; on 8-1-23 | | Harley | 7+22 Int | 20' | | Robbie | 7+18 Int | | | Amanda B | 7+10 Int | 20' | | Dylan H | 7+8 Int | | | Julia F | 7+5 Int | 20' | | Trina | 7 Int | Step ups | | Elizabeth | 7 Int | 20/16' | | Cooper T | 7 Int | | | Carlie | 7 Int | | | Jeanne | 6+18 Int | 20# | | Greg U | 6+16 Int | | | Connor | 6+16 Int | | | Jamie | 6+13 Int | | | Breanna | 6+11 Int | | | Laura M | 6 + 5 Int | 20 in BJO | | Matias | 5+22 Int | | | Mindy | 5+9 Int | | | Hope | 5 Int | | | Pam | 7+9 Sc | | | Hannah Sc | 6+18 Sc | | | Alison | 6+4 Sc | | | Stephanie | 5+24 Sc | | | Alice | 5 Sc | | | Debra | 8+16 | scaled | | Eddie | 6+19 | 25 | | Susan | 6+5 | 10-15# | | Ginny | 6 | 10# | | Aniki | 5 | 10# |
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