WOD: 9/7/18

Strength:
1a) 3×3-5 Wall Climbs
1b) 3×12-15 GHD Sit Ups
1c) 3×8 Bent Over Handle Row W/Landmine (1 second hold @ top)
1d) 3×8 Seated Dumbbell Shoulder Press

Conditioning:
10 Rounds for time
3 Power Cleans (185/135)
6 Push Ups
9 Air Squats
Compare to 8/9/17

Intended Stimulus:  Develop capacity with a “heavier-than-normal” load.  Scale rounds before scaling load.  Slow down before scaling load.  The goal here is to get out of your comfort zone with loading.  It is understood that you will work more slowly, and with extended rest with the heavier loading.  For today’s purposes, fewer rounds with a heavier bar > 10 rounds with a lighter bar.

15 Minute Soft Cap.

1 thought on “WOD: 9/7/18

  1. ANTHONY. (20). 5:54 RX
    ALEXA 6:40 RX
    LUIS L 🙂
    MATT V 9:57. (115)
    ASHLEY S 13:30 RX
    BILLY 9:27. RX
    HOLLY 8:29 RX
    ANDREA 10:27 (105)
    JEN 10:25 (45)
    EMILY 11:18. 65
    MICHELLE 11:58. 55
    KATHY 9:20 65
    ROSA 10:30. 30LB BALL
    NEIL 11:25 RX
    CRUZ 11:45 165
    GREG 10:25. 155
    ARTHUR 11:07 RX
    LUIS S. 12:24 RX
    CHRIS C 8:18 RX
    CARLOS 8:56 RX

    JULIE 10:46 RX
    MATT D 8:14 RX
    CHAD 7:45 MOD
    SEAN 12:45. 135
    PAUL. 🙂
    ART. 11:40 75
    ALICIA 13:03. 75
    MAYA 10:27 85
    ROBERT 7:53 RX
    KARA 16:15. 65/BOX
    TONY 12:11 135
    ERIC Y 6 RDS 15:05. 105
    KASEY Y. 9 RDS 15:15 85
    BEA 9 RDS 85
    DEMARIS 7:42 RX
    BRIAN 7:59 RX
    HARLEY 8:19. RX

    JASON 8 RDS 15:37 RX
    RAQUEL 14:31. 65
    SASHAE 15:19 RX
    CHRIS 🙂
    SHANNON R 15:53 85
    ADAM 14:55. 165

    DOMINIQUE. 8:48 RX+
    BECCA 14:31. 75
    JOHN 9:24 RX
    JIM B 11:12 RX
    DAVID S 12:36 175
    JEN DJ 17:16 RX
    CAMERON 9:01 RX
    EMMA
    MERIDETH 14:02. 115
    SUE S 9:09 MOD
    STEVE 12:13. 125
    MONI 13:03. 105
    BRANDON 12:? 95

    GUS. 7:05. RX
    ERIN 13:42. RX
    MAYA 14:36. 115/1/2 BOX
    CHRIS H 8:58 65/BOX
    KRISTIN 15:54. 65
    ELIZA A 15:55
    BRIAN 9:55. 125
    FRITO 12:27. RX
    TAMARA 14:12. 70/MOD
    KATELYN 13:55. RX
    PAUL J 10:48. 155
    SHAWN M 11:46. RX
    GOODWIN 15:14. 165
    ERNIE 10:00 95
    ISAAC. 15:10. 9 RDS
    ETHAN 10:20. 115
    GOPI 15:00 95
    RACHEL 13:02. 55
    ASH 12:25. 155/HR PUSH

    RICHIE 8:50 RX
    GABBY 1258 RX
    YESSENIA 8:15 RX
    JAZMIN 10:14 RX
    JEANNIE 13:00. 85/BOX
    JANET 16:42. 105/6
    DE-BO. 16:41. 8 RDS
    JULIAN 10:47 RX
    CARLOS 15:00 9 RDS
    BELINDA 12:45. 105
    SIERRA 12:27. 105

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