WOD: 8/21/18

Strength/Skill/Stability

Back Squat: 5 sets of 3 reps with a 3-second pause @ rock bottom. Start @ 70%+ and build each set. Perform a set every 2 minutes.

Conditioning
For time:
Run 800m
30 Perfect Pushups [Advanced: Strict HSPU]
30 Jumping Back Squats 45/35#
Run 400m
30 Jumping Back Squats 45/35#
30 Perfect Pushups [Advanced: Strict HSPU]
Run 800m
*Compare to 10/15/14

Auxiliary

3 rounds:
A) Paused clean pulls x 3 reps – 2 second pause @2″ above floor
B) weighted dips x 8 reps – only use rings if you are adding 50+ lbs.

then, 2 sets of dumbbell chest flys x 10 reps

1 thought on “WOD: 8/21/18

  1. BILLY
    HARLEY. 14:15 RX
    CARLOS 16:15 RX
    PAUL 14:25 RX
    CHRIS 18:03 *
    HOLLY. 16:58
    JEN 18:20*
    MELANIE 20:57 *
    ALEXA 19:29 RX+
    DOMINIQUE 16:39 RX+
    ARTHUR 1724 RX
    LUPE. 21:18. (BW)
    ALEJANDRA 20:49*
    GABBY 19:25 RX
    MICHELLE 20:35 *
    KATHY 19:22 *
    NEIL 16:30 *
    LUIS 19:27 RX+
    ROSA 25:38 *
    ANTHONY 13:03 RX+

    BRIAN. 15:47 MOD
    DESIRESS 22:?
    JULIE 16:51. RX
    SHAWN S 15:59. RX
    MATT VH 🙂
    SAIRA 22:07 BLK
    ALICIA 17:35 ROW
    JARED 19:17 RX
    PAUL J 🙂
    CHRIS S
    RAQUEL 16:46. 1/2 HSPU
    MICHELLE 20:11 SIT UPS
    JEN 29:19. RX
    SIERRA 23:50 BOX
    LIZ 20:50 BOX
    BERNICE 20:10 BOX
    SASHAE 19:28. MOD
    MONI 21:54. 1/2 RX
    AMANDA 21:12 BOX
    ROBERT 20:11 RX+
    MAYRA 20:14 BOX

    ADAM
    ANDREA. 18:30 MOD
    DAVID 18:10 RX
    JIM 18:27. RX
    AMY 18:00 BOX
    RUTH 20:47 H/R
    PANYIA 18:39 BOX
    TONY 20:03 RX
    SERINA 🙂
    STEVE 17:56 RX
    CHRIS 21:31 MOD
    KRISTEN 19:15 15
    BRANDON 🙂

    MERIDETH 19:16. H/R
    MISSY 22:11 H/R
    RON 19:30 ROW
    ERIN 20:47. MOD
    RACHEL 20:20 15
    ALY 18:30. BOX/15
    SHANNON 21:04. H/R
    GOODWIN 16:18. RX
    CRUZ 20:44 RX
    SHAWN 13:20 RX
    CAM 13:48 RX
    PAUL 16:00 RX
    ASH. 🙂

    ERIC 14:38 RX
    YESSENIA 18:39 RX
    DEMARIS 14:14 RX
    ERIKA 23:15 KNEES
    JESSICA 17:30 RX
    REBECCA 25:40
    ETHAN 15:28 RX
    MAYA 19:34 KNEES
    ROSIO 21:35
    RAQUEL 23:07
    PAUL 17:00. MOD/BIKE
    ASHLEY 13:57 BIKE

    DAN 14:30 RX+
    JAZMIN 15:35 RX
    JUAN 13:53 RX
    MARIO 17:40 RX
    HERMY 21:58 RX
    FRITO 14:40 RX
    MARTIN 24:32 BOX
    SAM G 19:35 RX
    MELISSA 20:27 BOX
    JEANNIE 19:54 BOX
    KAMI 20:07 BOX
    KIM 🙂
    BERNIE. 23:01. STEP UPS

    SUSAN 23:30 AIR SQUATS
    SIERRA 19:00 RX
    JULIAN 15:00 RX
    CARLOS 19:48 RX
    JENNY 23:35 BOX
    ALYSSA 18:50 RX
    RAJU 20:05 BOX
    RICH 15:25 RX
    CURT 18:50 RX
    NATALIE 18:07. BOX
    GERARD. 19:28. RX

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