WOD: 1/28/14

Strength

Back Squat
4X5@75%

quick up and down with no pause every set, rest 90 sec.  This is a de-load (light percentage & less reps) week.  If you’ve been having issues with your mechanics, be sure to do thorough mobility and work it out today. Don’t miss the back squats.

Conditioning

20 Minute AMRAP:
20 KB Swings (53/35)
15 Situps – Ab Mat
200m Run

*Post times.  Yes, you may row or bike if it’s dark during your class.

1 thought on “WOD: 1/28/14

  1. Christine- 6+20 kbs
    Erin- 7
    Faust- 5+15 S
    Billy A- 7+12 S
    Trost- 8+15 S
    Mike- 7 Subs
    Tony- 6+13 S
    Martha- 8
    Amy- 6+5
    Jannita- 6+50 m
    Louis- 5+10 S
    Jeff- 7+50m
    Harley- 8+3 S
    Nadine- 6+15 S
    Katie- 6+15 S
    Kathleen- 6+4 kbs
    Chad- 6+20 kbs
    Joe- 6+100m
    Wendell- 6+15 S
    Cuttone- 7+10 S
    Chris- 6+8 kbs
    Tony-5+8 S

    Becky D- 6+15 Ghd Rx+
    Christine- 6+12 S Rx
    Kirsten A- 6+15 S (26)
    Jay S- 8+18 kbs Rx
    Jeremy F- 8+15 S Rx
    Art Dj- 5+15 S Rx

    Jason J- 6+2 kbs Rx
    Nate- 5+15 S (35)
    Julie C- 7+8 S
    Krista V- 5+15 S Rx
    Trend D- 7+1 kbs Rx
    Beka- 6+180m (18)

    Matt D- 7+10 S Rx
    Tony S- 7+13 kbs (35)
    Sarah A- 7+15 S Rx
    Sue S- 5+172m (row)
    Lauren L- 6+10 kbs Rx
    Alexa L- : )
    Merideth- 9+9 S Rx
    Justus P- 9+3 S Rx
    Bondi- 7+15 S Rx
    Scott D- 8+15 kbs Rx
    Thomas- 6 Rx
    Joey P- 7+5 kbs
    Erin F- 8 Rx
    Ron E- 8 Rx

    Yoshimi- 6+5 S Rx
    Sarah- 6 Rx
    Luis S- 7 Rx
    Patrick- 9+10m Rx
    Steve H- 3+13 S (44)
    Tom- 6+15 S Rx
    Mike P- 7 Rx
    Alyssa- 5+7 kbs Rx
    Carlos- 5+6 S Rx
    Katie Mac- 5+15S (25)
    Kassy- 7 (26)
    Amber- 7 Rx
    Jake G- 8+5 kbs (18)
    Riley- 8 (18)
    Cami- 8 Rounds (Squats)

    Magana- 6=2 kbs Rx
    Rick M- 8 Rounds Rx
    Raquel- 7+5 kbs (row)
    Nubia- 7 Rounds Rx
    Gabby B- 6+3 kbs Rx
    Amis- 7+ : )
    Daniel M- 7+5s Rx
    Oyuna- 6+15 (15)
    Stacy L- 4 +100m (18/Row)
    Lili- 7 Rounds Rx
    Yoli- 7 Rounds (36)
    Heather- 6+15 kbs Rx
    Adriana- 7+150m Rx
    Dina- 7+20 kbs (18)
    Fordice- 7 Rounds
    Tamara- 6 Rounds (18)
    Goodwin- 7+11 kbs Rx
    Kyle S- 6+19 kbs Rx
    Renee- 6 +3 S Rx
    Mitch- 7+14 S Rx
    Vanessa- 8+6 kbs Rx
    Ava- 6 Rounds
    Jake- 8 Rounds
    Michelle G- 6+15S (row)

    Jesse- 5+3S Rx
    Dodie- 6+12 kbs Rx
    Merci- 7+17 kbs (Row)
    Nick R- 6+20 kbs Rx
    Holly A- 8 Rounds Rx
    Quenga- 8 Rounds Rx
    Desiree- 6 Rounds Rx
    Edgar- 7+8 kbs Rx
    Yessenia- 5+150m Rx
    Jacob- 7+15 S (35)
    Carson S- 7+8 S Rx
    Demaris Z- 6+15 kbs Rx
    Bea- 5 (airdyne)
    Sam- 6+15 S Rx
    Blinda- 6 Rounds Rx
    April- 6 +15 kbs Rx
    Amy P- 7+5 kbs Rx
    Marcos- 5 +10 kbs Rx

    Day 1
    Phil M- 9:22 (subs)

    Day4
    Brad- 5+2 pull
    Josh- 6+12 ohs
    Sam- 5+5 ohs

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