WOD: 8/14/19

Conditioning
3 Rounds:
100 Double Unders
500m Row
400m Run
20 Target Burpees
*Hard Cap

Strength/Skill/Stability
4-5 Rounds:
“Bulletproof Shoulder Complex”
8-10 Reps, 2 arms simultaneous, using dumbbells:
Front Raise
Lateral Raise
Reverse Fly
Rest between EACH SET

After 4-5 Rounds, finish with 2 sets to failure:
DB Arnold Press
All movements should maintain midline stability and should be slow/strict

1 thought on “WOD: 8/14/19

  1. DAVID S 27:11 S
    FRANCES T 2+1 B (MOD)
    ESPE 🙂
    KIETH A 2@20:00
    CARLOS C 🙂
    ETHAN O 27:38 RX
    SABRINA F 27:16 S
    KARA D 2+1 B (S)
    BRITTANY D 24:45 (S)
    STEVE H 27:35

    JEN H 24:52 S
    PAUL A 2+15 BURPEES (S)
    DUSTIN T 2+400 M RUN RX
    FRITO 23:49 RX
    MARLEN ALMOST 2
    DAN H 21:17 RX
    CHRISTINA 🙂
    ARTHUR 26:54RX

    BERNICE 2+RUN SINGLES
    CRUZ 28:39 S
    CHAD 24:32 BIKE (20 CAL)
    ALICIA 29:55 (STEP UPS)
    MICHELLE 🙂
    ART 27:18 (10 CAL SKI)
    PAUL 🙂
    MATT 23:42 SINGLES
    BRIAN 23:30 BIKE 20 CAL
    BEA 2+ RUN (MOD)
    JULIE 28:02 BIKE 20 CAL
    LINDSAY 2+12 BURPEE (50 DUB)
    ROBERT 26:46 RX
    MAYRA 28:45 (100 SINGLES)
    SONIA 29:42 (200 SINGLES)
    LOU CAP (MOD)
    DEMARIS 🙂
    ROSA 2+RUN (MOD)

    CAM 21:58 RX
    BONDI 23:49 RX
    SEAN 25:02 RX
    ERIK 27:37 S
    RICH 22:29 S
    SASHAE 27:22 S
    HARLEY 27:59 MOD

    SUE 2+40 M RX
    RON 2+10 BURP RX
    ANDREW 2+500 M S
    COOKIE 2+400 M S

    SID 26:17 RX
    JAZMIN 28:14 RX
    SHAWN 21:30 (200 SINGLES)
    SHANNON 29:13 S
    AMY 2+300 RUN
    DANIEL 24:30 S
    MAYA 2+63 ROW
    PAUL 24:06 RX
    KIM 2+8 BURPEE
    GOODWIN 28:46 RX
    RITU 1+250 ROW
    KATELYN 2+500 ROW RX
    MISSY 2+500 ROW RX
    ERIC H 2+500 ROW RX
    ERIC B 2+250 M ROW

    DAVID 21:07 S
    REBECCA 2+500 ROW S
    KRISTIN 27:45 S
    BRIAN 22:10 S
    BEN 23:25 RX
    APRIL 24:35 BIKE
    JESSICA 25:27 S
    AMANDA 29:10 S
    MARC 23:28 RX
    IAM 23:00 200 SINGLES
    RENE 29:4 S
    YESSENIA 26:12 RX

    ANDRES 23:32 S
    RICHIE 23:03 RX
    GABBY 2+12 BURPPEE RX
    GABRIELA 2+500 ROW S
    YER 2+500 S
    JUNIOR 29:26 RX
    JANET 2+250 S
    PATTY 28:11 S
    JOHN 29:38 S
    RAJU 2+500 ROW S
    MARIA 2+100 METER ROW S
    STACEY 2+RUN S
    GUS 22:19 RX

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