WOD: 1/17/19

Strength/Skill/Stability
3-4 Working Rounds:
a) Shoulder Press x 6-10 Reps [advanced: Sotts Press]
b) Weighted Hip Extensions x 10-12 Reps
c) Weighted Plank x 30-40 seconds
d) Bent over double-handle row x 6-10 Reps

Conditioning
100 DU
20 Burpees to target
75 DU
15 Burpees to target
50 DU
10 Burpees to target
25 DU
5 Burpees to target
50 KB Swings (53/35)

Auxiliary
4 Rounds:
a) Dumbbell Bench Press Γ— 6 reps
b) KB single arm bent row w/2 second hold @ top x 6 Reps each arm

SCHEDULE REMINDER: We will have a modified schedule for the holiday on Monday. Check tomorrow’s post for details.

1 thought on “WOD: 1/17/19

  1. BILLY πŸ™‚
    HOLLY 12:17 RX
    PAUL. 14:53. RX
    IVAN. 14:34. S/35
    EMILY. 12:54. S
    NEIL. 14:43. MIX OF DU
    MATT D. 12:55 RX
    ANTHONY. 757 RX+ 70
    MICHELLE. 14:30. S/18
    SABRINA. 14:56. S
    ARTHUR. 14:42. 55. RX+
    TODD 12:11. S/BOX/35
    FRITO. 12:56 RX
    CHRISTINA. πŸ™‚
    GREG. 12:34 S
    HARLEY. 11:11 RX
    JEN. 11:20. S/26
    STEVE. πŸ™‚
    CRUZ. 13:58. S
    LUIS L. πŸ™‚
    LUIS S. 7:47. RX
    ABBY. 14:00. S/18
    DAVID. 12;57. S
    MATT V. 14:26. S
    KATHY. 11:42. S/26
    CARLOS. 17:09. RX

    PAUL. πŸ™‚
    MICHELLE. πŸ™‚
    BRIAN. F. 13:43. MOD
    DAN. 8:52 RX
    DEMARIS. πŸ™‚
    BEA. 20:00 MOD
    JULIE. 13:26. MOD
    KEITH. πŸ™‚
    MORGAN. πŸ™‚
    ROBERT. 14:13 RX
    MAYRA. πŸ™‚
    ALICIA. 12:36. MOD
    CHRISTOPHER. 12:09. 26/S

    JEN. DJ. 13:30. RX
    MERCI. 20:00. RX
    ERIC. 16:28. S
    SEAN. 15:30. RX
    BERNICE. 14:02. 18
    PANYIA. 12:12 S
    AMANDA. 14:22
    SASHAE. 11:22

    JOHN. 13:22 RX
    JUNIOR. 15:31. RX
    CUTTONE. 18:00 RX+
    KATIE. 11:37. RX
    MONI. 14:15. S/DU
    KRISTIN. 15:09. 26/S
    BRIAN. 13:41. S/35
    JIM. πŸ™‚
    PAUL V. 16:30. S/44
    GUS. 9:55 RX

    DEWAYNE. 13:17. S
    GINA. 16:04. S
    AARON. 14:00 S
    RUEGER. 11:25. S/44
    ETHAN. 13:7. S/55
    SHAWN. 9:24 S
    ANDREA. 9:41. S/DU
    TAMARA. 17:19. MOD
    TARA. 9:22 RX
    SHANNON. 14:21. S/26
    GOPI. 15:03. S/35
    MAYA. 16:13. RX
    ELLIE. 12:13 S
    ERIC. 15:24. S/35
    MANUEL. 12;32. S
    DAVIN. 15:49. S/44

    MERIDETH. 15:30.
    YESSENIA. 11:11 RX
    MARC. 9:48. RX
    EMILY. 16:45. S/MOD
    YER. 15:36. S/26
    NICK. 19:59. S/30
    CAM. 9:25. RX
    CHRIS. 17:02. S/MOD

    SHERMON. 10:19. 26
    JEREMY
    JUSTIN. 14:02. 35
    KELLY. 19:51. S/26
    GABBY. 14:54. S/26
    JEANNIE. 14:35. S
    BLANCA. 14:23. S/26
    CARLOS. 12:07. S
    RAJU. 14:11. S

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