WOD: 10/1/19

Skill/Stability/Strength
Pull-ups – medium grip: 2/5 x 5 (2 warm-ups sets then 5 ”work sets”)
Scaling Options:
– Add weight
– BW
– Partner Assisted Pull-ups
– Ring Rows: 5 x 10.

Conditioning
For time:
30-20-10-5
Push-ups
Sit-ups
Double Unders x 3 (120-90-60-30)
[Rx+: 40-30-20-10]
16:00 Time Cap

Auxiliary
a) DB Hammer Curls: 3 x 10
b) Straight Arm Lat Pull downs: 3 x 12

1 thought on “WOD: 10/1/19

  1. GABBY
    CARLOS 3+2 PU RX
    NATE1 RX
    NEIL
    KATHY 8:07 SB
    ANTHONY
    HARLEY 13:57 RX+
    ARTURO
    BRIAN M
    JEN H 8:19 S/B
    STEVE H 8:07 S
    ETHAN 9:50 RX
    DUSTIN
    VIVIANA 10:22 RX
    BILL 15:16 RX
    GREG 5:40 S

    KEITH 10:23 RX
    JULIE 13:51 BIKE
    LAUREN 13:21 RX
    MAT VH 10:28 RX
    ROBERT 🙂
    ALICI 12:39 – STEP UPS/BAND
    JEREMY 15:44 – REAL BIKE RX
    SHAWN 🙂
    SAIRA 13:15 SINGLES/BAND RED
    RAQUEL 🙂
    PRICE 7:52 RX
    SASHAE 14:06 BAND/ROW

    MERCI 13:19
    CAM 10:46 RX+
    MERISSA 13:56 RX+
    ANNIE 13:40 BOX/S
    JEN 15:23 MOD
    JANET 14:34 S
    MICHELLE 11:20 MOD
    ERIC 12:37 S
    JASON 11:34 RX
    BERNICE 12:58 MOD
    RICH 🙂
    ROSA 13:19 CAL ROW/BOX

    MONI 12:10 1/2 DU
    PAT 🙂
    SUE 11:33 B
    RON 9:30 RX
    CUTTONE 10:00 RX
    JOHN 14:55 RX+
    DANIEL 8:30 S
    VICTORIA 9:12 B/S

    APRIL 10:40 1/2DU
    RITU 12 45 MOD
    ALEXIS 15:36 S
    MATT D
    GUS 12:50 MOD
    MISSY 11:12 B
    KRISTIN M 11:55
    DEWAYNE 11:15
    GINA 10:59 B/S
    DAN H 13:15 RX++
    AMY 10:54 B
    ABRAHAM 10:00 S
    CHRIS 11:03 1/2S
    MAT O 11:50 S
    SHAWN 6:10 S
    PAUL 15:30 RX+
    ERIC A 11:23 RX
    IAN 8:05 S

    YESSENIA 19:07 RX+
    DAVID G 9:20 S
    MARC 11:20 RX+
    REBECCA 11:46 MOD
    KARA 10:23 S BAND
    BRITTNEY 12:15
    KASEY 11:31 S
    IAN 8:20 BOX
    PAUL 🙂
    JOEY 11:07 S
    DAVID 13:45 S

    ANDRES 10:15 S
    FRITO
    JULIAN
    SHANNON 11:14 S
    RUTH
    JESSICA 11:46 S
    ALI
    JOHN 12:23 S

Leave a Reply

Your email address will not be published.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