WOD: 7/9/18

Strength/Skill/Stability
EMOM 25:
a) 30 Seconds Flutter Kicks, 30 seconds rest
b) 30 Seconds Weighted Plank, 30 seconds rest
c) 30 Seconds See the Lights, 30 seconds rest
d) 30 Seconds Dumbbell Thrusters, 30 seconds rest
e) 30 Seconds Strict Pull Ups, 30 Seconds rest
*If possible, increase difficulty by adding load and/or working past 30 Seconds.

Conditioning
100 Double Unders
500m Row
400m Run
40 Target Burpees
40 pull Ups

Auxiliary
For time:
D-Ball Over Yoke x 20 Reps – Heavy

1 thought on “WOD: 7/9/18

  1. ROSA 🙂
    SUSAN 15:00 (S/RR)
    JEREMY 14:38 (MOD)
    MELANIE 🙂
    IVAN 17:06 (RR)
    ARTHUR 15:17 RX
    DOMINIQUE 11:08 RX
    ALEXA 10:44 RX
    CHRIS 14:25 (MOD)
    KEITH 12:53 RX
    ANTHONY 9:24 RX
    JAMES 14:02 (S/RR)
    MICHELLE 14:04 (S/RR)
    GREG 12:29 RX
    NEIL 19:37 (S)
    CARLOS 16:48 (S/30)
    LUIS S 🙂

    BEA 21:34 (RR)
    JULIE 15:17 RX
    BREES 17:20 (RR)
    STEVE 17:12 (S/RR)
    MAYRA 15:58 (RR)
    ART 16:15 (STEP UPS)
    ALICIA 14:47 (SQUATS)
    KATELYN 17:36 (RR)
    KARA 🙂
    PAUL J 🙂
    GINA Y 17:13 (B/R)

    BRIAN 🙂
    HARLEY 11:52 RX
    MONI 16:57 (B/R)
    MERISSA 10:33 RX
    SEAN 14:11 RX
    JASON J 16:42 RX
    JEN 15:56 RX
    KATIE 16:25 (R)
    MERCI 13:45 MOD
    SASHAE 16:30 (BLK)

    MATT 13:37 RX
    LUIS 9:32 RX
    DAVIN 19:30 (RR)
    SUE 16:36 (RR)
    JIM 15:52 RX
    CUTTONE 15:50 RX
    YING 18:12 (S)
    DAVID S 17:20 (G)
    AMY 14:43 RX
    MANNY 18:58 (S)
    GUS 12:10 RX

    RICHIE 12:24 RX
    CAM 11:23 RX
    SHAWN 11:56 RX
    TRAVIS 13:24 (S)
    AARON 17:30 PUSH UPS
    GOODWIN 14:29 RX
    ERIN 18:09 RX
    DEMARIS 12:56 RX
    MISSY 17:35 RX
    MELISSA 18:21 (S/GREEN)
    JESSICA 18:36 (S/RR)
    LINDSEY 20:27 RX

    ALEX. 17:17 (RR/S)
    CHRISSA
    MARC 12:56 RX
    ERIC A 12:46 RX
    PAUL 20:37 (BAND/S)
    GABBY 16:57 MOD
    KIM 22:04 (MOD)
    BERNIE 17:51 (S)

    YESSENIA 19:19 RX
    LUIS 14:45 RX
    GABBY 14:04 RX
    SAM 15:56 RX
    MARIO
    JR
    GERARD 18:59 (S)
    FRITO
    JASMINE 15:4 RX
    JANET 21:49 (S)
    RAJU 17:18 (S/B)
    JEANNIE 19:57 (S)
    VERONICA 20:30 MOD
    SHANNON 16:28 (S/B)
    KAMI 18:18 S/B
    MAYA 16:33 MOD
    CHRIS 16:09 S
    BELINDA 16:49 RX
    BLANCA 21:00 S
    CARLOS 16:16 RX
    JULIAN 14:40 RX
    ASTOLFO / ALE / NATALIE. HAPPY BIRTHDAY 🙂

    BECCA 20:18 (RR)
    SAAHIL 14:40
    SERENNA 16:32 (BLK)
    ANGIE 19:25 (R/G)
    RAQUEL 20:02 (RR)
    ROCIO 17:54
    COOKIE 18:22 (S)
    ROSIE 🙂
    ABRAM 15:26
    DAVID 14:23 RX
    SILVIA 19:56 (RR)
    VICTORIA 18:00 (G)
    ETHAN 17:35 (B)
    MARIA 15:10 (BLK)
    JENNY 16:29 (B/R)
    ALYSSA 15:47
    JESSICA 15:30 BLUE
    MELANIE 19:39 (G/R)
    ELVA 19:50 (RR)
    ANTHONY 18:24 (G)

Leave a Reply

Your email address will not be published. Required fields are marked *