WOD 5/1/18

Skill/Stability/Strength
Back Squat: 1 set Every 2 Minutes
2×5
2×4
2×3
*start at 70% of 1RM, climb each set. Work to a 3RM for the day.

Conditioning
For Time:
10 Hang Power Cleans (135/105)
10 Front Rack Step-Back Lunges
250m run
12 Hang Power Cleans
12 FR Step-Back Lunges
250m run
14 Hang Power Cleans
14 FR Step-Back Lunges
400m Run

Auxiliary
3 rounds of:
A)DB Chest Flys x 8 reps
B)Straight Arm Banded Lat Pulls

1 thought on “WOD 5/1/18

  1. ANTHONY 305 8L08 RX+
    DAN H 345 8:29 RX+
    LUIS S 245. 11L41 RX
    ALEXA 240. 7:45 RX+
    KATHY 95. 13:23 (55)
    NIEL 255. 12:20 RX
    JAMES 205 10:56 (95)
    LUIS L 245 12:10 (115)
    DOMINQUE 215 8:40 RX+
    ASHLEY 170 10:27 RX+
    ANDREA 155 11:16 (85)
    TONY 335 13:02 RX
    HECTOR 335. 13:46 RX+
    ARTHUR 215 🙂

    HARLEY 205. 11:21 RX
    CHAD 245 13:18 RX
    JEREMY 255 7:56 RX
    JULIE 115 8:16 RX
    KEITH 325 9:22 RX
    ALICIA 85. 9:58 (55)
    BRIAN 245 10:06 RX
    JEFF C 205. 11:02. (105)
    KARA 125 12:39 (85)
    MATT VH 9:04 (95)
    MAYRA 105. 9:32. (65)
    ROBERT 285. 10:45 RX
    SAIRA 85. 11:34 (65)
    JARED 135 11:42. (95)
    ERIC B 17:20

    JEN 135. 10:35. (85)
    MONI 85 12:00 (65)
    PANIYA 115 11:17 (65)
    KATIE 115 11:23 (65)
    LINDA 110 12:30. (55)
    KAMI 135 11:49. (75)
    SEAN 170. 9:08. (95)

    RON 205 9:48. (95/F)
    JOHN 245. 12:10 RX
    STEE 185. 11:30 (85)
    MATT D 225 7:48 *
    DAVID 145. 9:48 *
    DEMARIS 220 11:03 RX+
    TRAVIS 255. 14:08. (115)
    EMMA 70. 9:55 (15)
    DIXIE 70. 11:35 (55)
    SUE 130. 11:11 *
    RUTH 145 13:32 (85)
    KATLEYN 175. 13:59 RX
    DAVID S 185. 11:04. (95)
    PAUL 155. 12:07. (65)

    CAM 300. 10:55 RX
    GUS 325. 8:06 RX
    DAVIN 170. 10:35. (95/ROW)
    MISSY 170. 12:46. RX
    RUEGER 185. 9:30. (115)
    GINA 100. 12:52. *
    PAUL J 185. 13:28. (1/2 RX LUNGE)
    SHANNON 95. 12:15. (65)
    SHAWN 165. 7:34. (35/DB)
    PAUL. 🙂
    JASON 🙂
    AARON 215. 11:49. (115/95)
    CHRIS 165. 11:18. (RX/75 ROW)

    BRITTNIE. 200. 12:54 RX
    ERIC A 250. 14:13. RX
    DUSTY 100 11:33 (55)
    CURT 245. 10:44. RX
    YESSENIA 185. 9:37. RX
    MAYA 165. 12:51. RX
    SUSAN 85. 14:31. (55)
    CHARISSA 130. 12:29. RX
    CHRIS H. 115. 11:00 (55)

    GABBY. 175 12:32 RX
    FRITO 255. 13:58 RX
    SAM 315. 11:57. RX
    BELINDA 140. 15:34 (85)
    BLANCA 135 12:44. (55)
    LUIS 195. 12:44 (115)
    CARLOS 185. 19:31*
    JULIAN 275. 18:19 RX
    HERMY 255. 18:45 (115)
    ASTOLFO 275. 15:18. (115)
    RICHIE 315. 8:40 RX
    ALEJANDRA 140. 14:14 RX
    JEANNIE 135. 11:18. (55)
    JAZMIN 175. 9:50. RX
    AMY P. 125. 10:45. *
    MELISSA 75. 11:08. (35)
    VERONICA 80. 14:50. (30)
    SHANNON 60. 11:17. (35)
    YING 140. 13:45 (85)

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