DAILY WOD
 | Fri, Aug 4 2023 |  |
 | Happy Birthday: Rylie |
| 8-4-2023 STRCON | 8-4-2023 SKILLCON | 8-4-2023 METCON |
8-4-2023 STRCON (Weight) AT 0:00, 3:00 & 6:00 COMPLETE: - 5 Deadlift @ .40 of TM + 10# - 5 Deadlift @ .50 of TM + 10# - 5 Deadlift @ .60 of TM + 10#
| 1st | 180 Rx | Katie E Fri, Aug 4, 2023 | | 2nd | 165 Rx | Cecy Fri, Aug 4, 2023 | | 3rd | 150 Rx | Breanna Fri, Aug 4, 2023 | | 1st | 350 Rx | Jackson Fri, Aug 4, 2023 | | 2nd | 225 Rx | Dale Fri, Aug 4, 2023 Justin T Fri, Aug 4, 2023 | | 3rd | 205 Rx | Cooper T Fri, Aug 4, 2023 |
| Jackson | 350 Rx | 10 | | Justin T | 225 Rx | | | Dale | 225 Rx | | | Cooper T | 205 Rx | 7 | | Katie E | 180 Rx | 10 | | Greg U | 175 Rx | 10 | | Matt Br | 175 Rx | 6 | | Ian N | 170 Rx | 5 | | Cecy | 165 Rx | 7 | | Breanna | 150 Rx | 10 | | Mari | 145 Rx | 10 | | Mindy | 135 Rx | | | Nicole Ha | 135 Rx | 10 | | Harley | 130 Rx | 10 | | Kelly S | 125 Rx | 10 | | Dana F | 125 Rx | | | Trina | 115 Rx | | | Elizabeth | 115 Rx | | | Robbie | 115 Rx | 10 | | Debra | 105 Rx | | | Alice | 95 Rx | 10 | | Julia F | 90 Rx | 6 | | Hannah Sc | 85 Rx | 8 | | Pam | 82 Rx | 10 | | Aniki | 65 Rx | 10 | | Susan | 65 Rx | 10 | | Denise | mod wod Rx | |
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8-4-2023 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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8-4-2023 METCON (Reps, Rx2, Rx3) IN 10 MINUTES, 3-6-9-12-15… ETC. OF: - DBL DB Lungesters - Toes To Bar - Wall Walks Rx: 40/30 Rx2: 30/20 Rx3: 20/10 SCORE: Total reps completed GOAL: Complete more than the set of 12’s NOTES: The lungesters are a lunge-lunge-thruster. These are tricky and require focus and coordination to knock out efficiently. Be sure to break them up early to not burn out and reach muscle failure for the other two movements. For the toes to bar, you should choose an option that allows you to do each set unbroken. We wanna challenge our grip and capacity to stay on that rig as long as we can! On the wall walks, you can either go hot and fast to get them done AFAP - just make sure to not hit muscle fatigue and not be able to recover - or you can go slow and steady, ensuring plenty of recovery for your shoulders each rep. Just remember, the WOD is only 10 minutes total, so… GET AFTER IT!
| 1st | 66 Rx | Mari Fri, Aug 4, 2023 | | 2nd | 58 Rx2 | Cecy Fri, Aug 4, 2023 | | 3rd | 57 Rx2 | Katie E Fri, Aug 4, 2023 | | 1st | 79 Rx | Jeremy Fri, Aug 4, 2023 | | 2nd | 61 Rx | Jackson Fri, Aug 4, 2023 | | 3rd | 50 Rx | Justin T Fri, Aug 4, 2023 |
| Jeremy | 79 Rx | | | Mari | 66 Rx | | | Jackson | 61 Rx | | | Justin T | 50 Rx | | | Matt Br | 47 Rx | | | Cecy | 58 Rx2 | | | Katie E | 57 Rx2 | 30#, T2Hips, Prom WW | | Julia F | 56 Rx2 | | | Greg U | 54 Rx2 | | | Harley | 54 Rx2 | | | Cooper T | 54 Rx2 | | | Nicole Ha | 50 Rx2 | | | Dale | 50 Rx2 | Toes to hips, PROM Wall Walks | | Kelly S | 48 Rx2 | | | Breanna | 46 Rx2 | | | Hannah Sc | 66 Rx3 | | | Ian N | 61 Rx3 | | | Susan | 58 Rx3 | | | Mindy | 56 Rx3 | | | Alice | 54 Rx3 | | | Pam | 47 Rx3 | | | Dana F | 46 Rx3 | | | Debra | 103 | scaled | | Elizabeth | 92 | Mod | | Trina | 51 | Stepster, inchworm | | Aniki | didn't count Rx3 | | | Denise | mod wod | scaled |
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