WOD: 10/18/18

Strength/Skill/Stability
4 Rounds:
A) Paused Bench Press x 4 Reps (2-second pause @ bottom of each rep)
B) Weighted Hip Extension x 10 Reps
C) 30 seconds Russian Twist w/plate – slow

Conditioning
1k/800m Row
30 Dumbbell Snatch
25 Push Ups
20 Dumbbell Snatch
15 Push Ups
10 Dumbbell Snatch
5 Push Ups
50 air Squats

Auxiliary
4-5 Rounds:
A) Bulgarian Single Leg Split Squat x 5 each side
B) Strict HSPU (or Wall Climbs) x 8-12 (or 3-5)

1 thought on “WOD: 10/18/18

  1. LUIS S. 11:17. RX
    ANTHONY. 11:27. RX
    BILLY. 13:12. RX
    KEITH. 11:34. RX
    HARLEY. 10:22 RX
    TROST 11:04. RX
    STEVE 13:05. 35
    ETHAN. 9:44. 30
    DAVID. 11:32. RX
    IVAN. 12:31. 25 BOX
    JESUS. 20:02. 20 BOX
    NEIL. 13:13 RX
    MATT D. 12:37 RX
    NATHAN. 10:44. 30
    ARTHUR. 12:49. RX

    MICHELLE. E
    HOLLY. 11:21. RX
    EMILY. 12:07. 20 BOX
    JEN. 11:36. 20
    CHARISSA
    SABRINA. 14:03. 20 BOX
    KATHY. 11:30. 20 BOX
    ROSA. 12:39. MOD
    ERIN F

    MORGAN M ๐Ÿ™‚
    JEREMY F. 11:22 50
    MATT V 10:26. 40
    PAUL. ๐Ÿ™‚
    JULIE. 10:52. 35
    ALICIA. 11:59. 25/BOX
    JIM. 12:46. 40
    SAM. ๐Ÿ™‚
    RAQUEL. 10:55. 25
    RICH. 14:? 50
    SAIRA. 12:15. 25/BOX

    SASHAE 9:40. 25
    SEAN. 12:35. 30
    JEN DJ. 12:05. 25

    JOHN. 10:33. 50
    SUE. 14:24. 25/X
    AMY. 10:53. 25/X
    CUTTONE. 14:54. 50
    CAM. 8:42. 50
    MONI. 11:32. 25
    DAVID 12:40. 30
    AMANDA. 11:39. 30/X
    RON. 12:28. 40
    KRISTEN. 12:09. 20/X
    MICHELLE. ๐Ÿ™‚

    CHRIS. 14:08. 14/X
    SHANNON 15:00 20/B
    GINA. 15:02. 25/B/X
    COURTNEY. 14:33. 15/X
    GOPI. 14:18. 35
    VINCENT. 14:02. 25/1/2
    DEWAYNE. 17:40. 50
    AARON. 18:20. 40

    YESSENIA. 11:16. 35
    MAYA 11:40. MOD
    EMILY. 14:47. 20/X
    DAVID. 13:15. 35
    BECCA. 16:15. 20/X
    RACHEL. 13:30. 25
    ERIKA. 13:39. 20/X
    GABBY. 13:48. 35
    MARC. 12:08. 30
    JESSICA. 13:12. 25
    MEI. 13:29. 20/X
    GUS. 14:19. 70

    NATALIE 14:13. 20/X
    BELINDA. 12:57. 30
    SAM. 12:28. 50
    MARIO. 13:19. 50
    CARLOS. 12:37. 50
    FRITO. 11:28. 50
    MERIDETH. 13:18. 35
    JOE. 15:45. 35
    JOSH. 12:39. 50
    JULIAN. 10:05. 50
    VANESSA. 13:17. 20/X
    DEMARIS. 9:47. 40

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