WOD: 1/4/18

Strength/Skill/Stability
Alternating EMOM x 20:
Strict Pull Ups (or Pull Up Negatives) x 30 Seconds
Banded Lateral Walk x 30 Seconds
Ring Roll Outs x 30 Seconds
Farmer Carry x 30 Seconds for max distance

Conditioning
10 Shoulder-2-Overhead (135/85)
15 Deadlifts
10 Shoulder-2-Overhead (155/105)
15 Deadlifts
10 Shoulder-2-Overhead (185/125)
15 Deadlifts
[advanced: extra round @ 225/155]

Auxiliary
4 Rounds
a) Dumbbell Bench Press × 6 reps
b) Bulgarian Split Squats x 6 Reps each Leg

1 thought on “WOD: 1/4/18

  1. ARTHUR. 15:32 RX
    BRIAN F. 5:27 RX
    KATHY. 7 ?
    NEIL. 10:38 *
    DAVID 🙂
    CRUZ. 8:28 *
    DAN 8:47 RX+
    SUSAN 6:28 *
    EMILY 8:30 *
    SABRINA 9:38 *
    IVAN 10:46 *
    TODD G. 5:29 *
    ETHAN 8:37 *

    HOLLY 5:32 RX
    JIM 5:44. 95/115/135
    JULIE 4:50 RX
    CUTTONE 6:09 RX
    CHAD 6:17 RX
    CHRISTOPHER 7:58. 65/70/75
    PAUL 🙂
    ART 7:05. 75/95/105
    MICHELLE M. 🙂
    ALICIA. 6:38. 65/75/80
    MAYRA 6:45. 75/80/85
    ROBERT 5:24 RX
    MATT V.
    BEA. 5:02 MOD

    ERIN. 6:12 RX
    JEREMY 6:24 RX
    CAM. 8:54 RX
    GABRIELLA. 8:55. 85/95/105
    GABBY. 7:39. RX
    SASHAE. 4:29 85/105/105
    ALEX 8:12 RX
    GABBY. 7:44. 25/35/45
    BONDI. 6:45 RX

    MATT 6:51 RX
    JOHN. 8:29 RX
    MAYA 8:14. 85/95/95
    KATIE. 8:05. 85/95/105
    FRITO. 8:25 RX
    RON. 6:28. 105/125/145
    SUE. 5:57. 65/75/85
    HERMY 9:52 RX
    BRITTNIE 🙂
    CHARISSA 4:52. 65/75/85
    AMY. 6:07. 85/90/95

    KAITLYN 7:15. 85/105/105
    JEFF 5:09 RX
    GUS. 10:36 RX+
    NICK. 7:30. 75/85/95
    SHAWN 9:25. 95/115
    EMILY. 7:30. 35/45
    PAUL. :). 135/145
    MISSY. 7:37. RX

    ARRASH. 7:33. 95/115/135
    YESSENIA. 6:44 RX
    SHANNON 9:18. 55/65/75
    JOHN. 7:11. 95/105
    JUAN
    JULIAN. 11:48. RX
    RACHEL. 7:39. 55/65/70
    CARLOS. 7:40. 115/125/135

Leave a Reply

Your email address will not be published.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